Egg Whites: Calories, Nutrition & Healthier Swaps
50 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: medium fiber: low
Egg whites are almost pure protein with no fat — around 11 g of protein per 100 g for about 50 kcal. The vitamins and fat stay in the yolk.
Egg Whites nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: one white, 33 g |
|---|---|---|
| Calories | 50 kcal | 17 kcal |
| Protein | 11 g | 3.6 g |
| Fat | 0.2 g | 0.1 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 0.7 g | 0.2 g |
| incl. sugars | 0.7 g | 0.2 g |
| Fiber | 0 g | 0 g |
| Salt | 0.4 g | 0.1 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Egg Whites: nutrition highlights
It's light: 50 kcal per 100 g, so even a big serving barely moves your daily total.
On the open Nutri-Score algorithm, egg whites gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (one white, 33 g) is 17 kcal — roughly 5 min of easy walking or 2 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Egg Whites
There's no swap in our base that is clearly better at the same calories — egg whites is already one of the better choices in its category.