Egg Whites Nutrition Facts: Calories, Vitamins & Minerals
Egg Whites nutrition facts per 100 g and per serving
Figures are for: Egg white
| Nutrient | Per 100 g | Serving: one white, 33 g |
|---|---|---|
| Calories | 50 kcal | 17 kcal |
| Energy (kilojoules) | 209 kJ | 69 kJ |
| Protein | 11 g | 3.6 g |
| Fat | 0.2 g | 0.1 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 0.7 g | 0.2 g |
| incl. sugars | 0.7 g | 0.2 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.4 g | 0.1 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
50 kcal (209 kJ) per 100 g · P/F/C 11/0.2/0.7 g
Serving (one white, 33 g) — 17 kcal (69 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
Are egg whites healthy?
Yes. On their nutrient profile, egg whites are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 50 kcal per 100 g, so a serving (one white, 33 g) is 17 kcal.
A typical serving (one white, 33 g) has 17 kcal, 3.6 g protein, 0.1 g fat and 0.2 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
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.
protein 91%fat 4%carbs 5%
Vitamins and minerals in egg whites
Per 100 g, the standouts are selenium — 20 mcg, 36% of the Daily Value; riboflavin — 0.44 mg, 34% of the Daily Value.
| Nutrient | Per 100 g | Serving: one white, 33 g | % DV |
|---|---|---|---|
| Riboflavin (B2) | 0.44 mg | 0.14 mg | 11% |
| Vitamin B12 | 0.09 mcg | 0.03 mcg | 1% |
| Potassium | 163 mg | 54 mg | 1% |
| Magnesium | 11 mg | 3.6 mg | 1% |
| Copper | 0.02 mg | 0.01 mg | 1% |
| Selenium | 20 mcg | 6.6 mcg | 12% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Egg, white, raw, fresh” (FDC ID 172183, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Egg Whites calories by weight, 20–150 g
30 g of egg whites has 15 calories and 50 g has 25. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 20 g | 10 | 2.2 / 0 / 0.1 |
| 30 g | 15 | 3.3 / 0.1 / 0.2 |
| 33 g — typical serving | 17 | 3.6 / 0.1 / 0.2 |
| 50 g | 25 | 5.5 / 0.1 / 0.4 |
| 100 g | 50 | 11 / 0.2 / 0.7 |
| 150 g | 75 | 17 / 0.3 / 1 |
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Egg Whites: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Egg white | 50 | 11 / 0.2 / 0.7 |
| Egg yolk | 322 | 16 / 27 / 3.6 |
Egg Whites: swaps and alternatives
No need to swap: egg whites already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0.7 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0.4 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair egg whites with
A serving of egg whites has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 33 g, a typical serving of egg whites.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Egg Whites | A | 17 | 3.6 | 0 |
| Eggs | A | 51 | 4.3 | 0 |
Egg Whites vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Egg Whites | 50 | 11 / 0.2 / 0.7 |
| Scrambled Eggs | 170 | 11 / 13 / 1.6 |
| Omelette | 184 | 10 / 15 / 2.1 |
| Fried Eggs | 196 | 12 / 16 / 0.8 |
Egg Whites: head-to-head comparisons
FAQ
How many calories are in 100 g of egg whites?
100 g of egg whites has 50 calories, with 11 g protein, 0.2 g fat and 0.7 g carbohydrates.
How many calories are in a serving of egg whites?
A serving (one white, 33 g) has 17 calories: 3.6 g protein, 0.1 g fat and 0.2 g carbs.
What are the macros of egg whites?
Per 100 g: 11 g protein, 0.7 g carbs and 0.2 g fat. By calories that's about 91% protein, 5% carbs and 4% fat.
What vitamins and minerals are in egg whites?
Per 100 g, egg whites are richest in selenium (20 mcg, 36% DV), riboflavin (0.44 mg, 34% DV) — from USDA FoodData Central record 172183.
How much fiber is in egg whites?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.