How Many Calories are in Egg Whites?


Eggs are a common staple in many diets around the world, valued for their versatility, nutritional benefits, and delicious taste. When it comes to eggs, most people are familiar with the two main components: the yolk and the white. While the yolk often gets a bad reputation for its higher fat and cholesterol content, the egg white, or albumen, is considered a low-calorie and low-fat option. In this article, we will explore the calorie content of egg whites and their nutritional profile in detail.

1. What are Egg Whites?

Egg whites are the clear, gelatinous substance inside an eggshell that surrounds the yolk. They make up about 60% of the total weight of an egg and are primarily composed of water and proteins. Egg whites are virtually free of fat and cholesterol, making them a popular choice for those looking to reduce their intake of these substances.

2. Nutritional Composition of Egg Whites

Egg whites are a rich source of high-quality protein, essential amino acids, vitamins, and minerals. Let’s take a closer look at their nutritional composition:


Egg whites are known for their impressive protein content. A single large egg white contains approximately 3.6 grams of protein, making it an excellent choice for individuals looking to meet their daily protein requirements. The protein in egg whites is also easily digestible and has a high biological value, meaning it contains all the essential amino acids our bodies need.

Vitamins and Minerals

Egg whites are a good source of several vitamins and minerals, including:

  • Vitamin B2 (Riboflavin): Important for energy production and the metabolism of fats, carbohydrates, and proteins.
  • Vitamin B3 (Niacin): Essential for the proper functioning of the digestive system, skin, and nerves.
  • Vitamin B6 (Pyridoxine): Involved in brain development and function, as well as the production of red blood cells.
  • Vitamin B12 (Cobalamin): Necessary for the formation of red blood cells and proper nerve function.
  • Potassium: Helps maintain healthy blood pressure levels and supports proper muscle and nerve function.
  • Sodium: Essential for fluid balance and nerve function.
  • Phosphorus: Important for bone health and energy production.
  • Zinc: Plays a critical role in immune function and wound healing.

3. Calorie Content of Egg Whites

When it comes to calories, egg whites are a low-calorie food. A single large egg white contains approximately 17 calories, making it an ideal choice for those following a calorie-controlled diet. The low calorie content of egg whites is primarily due to their minimal fat and carbohydrate content.

It is important to note that the calorie content may vary slightly depending on the size of the egg. Smaller eggs may have slightly fewer calories, while larger eggs may have slightly more. However, the difference is minimal and should not significantly impact your overall calorie intake.

4. Cooking Egg Whites

Egg whites are incredibly versatile and can be cooked in various ways to suit individual preferences. Here are some common methods of cooking egg whites:

Scrambled Egg Whites

Scrambling egg whites is a popular way to enjoy their light and fluffy texture. Simply separate the egg whites from the yolks, whisk them until frothy, and cook them in a non-stick pan with a little oil or cooking spray. Add your favorite herbs, spices, or vegetables for added flavor.

Hard-Boiled Egg Whites

Hard-boiled egg whites are a convenient and protein-packed snack. To make them, place the egg whites in a pot of boiling water and let them cook for about 10 minutes. Once cooked, remove the shells and enjoy them as is or add them to salads, sandwiches, or wraps.

Egg White Omelette

Omelettes made solely with egg whites are a nutritious and low-calorie breakfast option. Whisk the egg whites until frothy, pour them into a heated non-stick pan, and cook until set. Add your choice of vegetables, herbs, and a sprinkle of low-fat cheese for a satisfying meal.

5. Incorporating Egg Whites into a Healthy Diet

Egg whites can be a valuable addition to a healthy and balanced diet. Here are some tips for incorporating egg whites into your meals:

Protein Boost

Egg whites provide a significant protein boost without adding excess fat or calories to your diet. Consider adding them to your favorite dishes, such as stir-fries, salads, or soups, to increase their protein content.

Replace Whole Eggs

If you are watching your fat or cholesterol intake, consider replacing whole eggs with egg whites in your recipes. This simple swap can significantly reduce the overall calorie and fat content of your meals without compromising on taste.

Pre or Post-Workout Snack

Due to their high protein content, egg whites make an excellent pre or post-workout snack. Enjoy them on their own or pair them with a complex carbohydrate source, such as whole grain toast, for sustained energy.

6. Frequently Asked Questions (FAQs)

Q1: Can I eat raw egg whites?

A1: While consuming raw egg whites is generally safe for most people, it is crucial to note that raw eggs carry a risk of salmonella contamination. To minimize this risk, it is recommended to cook egg whites thoroughly before consuming them.

Q2: Can egg whites help with weight loss?

A2: Egg whites can be a valuable addition to a weight loss diet due to their low-calorie and high-protein content. Protein-rich foods like egg whites can help promote satiety, reduce cravings, and support muscle maintenance during weight loss.

Q3: Can I freeze egg whites?

A3: Yes, you can freeze egg whites for future use. To freeze them, separate the egg whites from the yolks and pour them into a freezer-safe container. Thaw the frozen egg whites in the refrigerator before using them in recipes.

Q4: Are there any potential allergies to egg whites?

A4: Yes, some individuals may be allergic to egg whites. Egg allergies are more common in children and can cause symptoms such as hives, digestive upset, or, in severe cases, anaphylaxis. If you suspect an egg allergy, it is essential to consult with a healthcare professional.

Q5: Can I consume egg whites if I have high cholesterol?

A5: Egg whites are a cholesterol-free food and can be included in a heart-healthy diet for individuals with high cholesterol. However, if you have specific dietary restrictions or concerns, it is advisable to consult with a healthcare professional or registered dietitian.

Q6: Can I eat egg whites if I am on a vegan diet?

A6: No, egg whites are derived from animal sources and are not suitable for a vegan diet. Vegan alternatives, such as aquafaba (chickpea brine), can be used as an egg white substitute in some recipes.


Egg whites are a low-calorie, high-protein food that can be a valuable addition to a healthy diet. With their impressive nutritional profile and versatility, egg whites offer numerous benefits for individuals striving to meet their protein needs, manage their weight, or follow specific dietary restrictions. Whether enjoyed on their own or incorporated into various recipes, egg whites can be a delicious and nutritious addition to your meals.

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