At a glance
- 4.6 g protein and 22 calories per 3 tbsp (46 g).
- 21 g protein per 100 calories: #15 of 536 foods in our USDA list, #1 of 10 in eggs.
- 66 mg sodium per serving.
What is egg whites like to eat?
Egg whites are the clear part of the egg, sold separated in cartons or cracked fresh at home. They cook up mild and soft, take on whatever flavors you add, and make it easy to stretch whole-egg dishes with extra protein.
How can you eat more egg whites?
Try this
Mix half and half with whole eggs in a scrambleBake into egg muffins with spinach and peppersWhisk into oatmeal while it cooks for a fluffy bowlMake a thin omelet wrap for vegetables and cheeseIs egg whites good on a GLP-1?
They cook into a light, soft texture that many people find gentle, and a small scramble is easy to make in a single portion. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does egg whites compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Egg whites | 3 tbsp | 4.6 g | 22 | 21 g |
| Eggs | 1 large | 6.3 g | 78 | 8.1 g |
| Cottage cheese | 1/2 cup | 12.4 g | 95 | 13.1 g |
| Greek yogurt | 3/4 cup | 17.5 g | 104 | 16.9 g |
Close to egg whites per calorie: crab (21.6 g), lobster (21.3 g), turkey breast (20.5 g), tilapia (20.4 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Carton egg whites are pasteurized and convenient; check the ingredient list says just egg whites if you want nothing added.
What's the full nutrition for egg whites?
| Nutrient | Per 3 tbsp (46 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 22 | 48 | |
| Protein | 4.6 g | 10.1 g | 9% |
| Fat | 0.1 g | 0.2 g | |
| Saturated fat | Not listed | Not listed | |
| Carbohydrate | 0.3 g | 0.7 g | |
| Fiber | Not listed | Not listed | |
| Sugar | Not listed | Not listed | |
| Sodium | 66 mg | 144 mg | 3% |
| Calcium | 4 mg | 9 mg | 0% |
| Iron | 0.1 mg | 0.18 mg | 1% |
| Vitamin B12 | Not listed | Not listed | |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Egg, white, raw, frozen, pasteurized". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
