Calories in egg whites

Raw. 52 kcal (218 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Egg whites are almost pure protein and water, with 52 kcal (218 kJ) per 100 g. About 88% of their weight is water, and nearly all the rest is protein, around 11 g per 100 g, with virtually no fat and no cholesterol. They add protein with very little energy, though most of an egg's vitamins sit in the yolk.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• One large egg white (33 g) has about 17 kcal (72 kJ) and 3.6 g of protein. Half a cup of liquid egg whites (122 g) has about 63 kcal (265 kJ) and 13 g of protein.
• A whole large raw egg has about 72 kcal and 6.3 g of protein. The white gives over half of that protein for about a quarter of the energy.
• Egg white is a good source of riboflavin and selenium: 100 g provides about 0.44 mg of riboflavin (34% DV) and 20 µg of selenium (36% DV).
• Raw egg white contains avidin, a protein that binds biotin; cooking deactivates it. If you use raw whites in drinks or desserts, pasteurised carton whites are the safer choice.

Converting these figures

One 1 large egg white of egg whites is 17 kcal, which is 72 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 460 g of egg whites to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.