Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 large egg white | 33 g | 17 kcal | 3.5 g | 0 g | 0 g |
| 2 x large egg white | 66 g | 35 kcal | 7 g | 0.5 g | 0 g |
| 3 x large egg white | 99 g | 50 kcal | 11 g | 0.5 g | 0 g |
| 4 x large egg white | 132 g | 70 kcal | 14.5 g | 1 g | 0 g |
| 6 x large egg white | 198 g | 105 kcal | 21.5 g | 1.5 g | 0.5 g |
| 1 cup egg whites | 243 g | 125 kcal | 26.5 g | 2 g | 0.5 g |
| 100 g | 100 g | 50 kcal | 11 g | 0.5 g | 0 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 1 large egg white (as above) | 17 kcal | 3.5 g | 0 g |
| 3 egg whites, bhurji with 1 tsp oil | 95 kcal | 11 g | 5 g |
| Omelette: 1 whole egg and 2 whites with 1 tsp oil | 150 kcal | 13.5 g | 10 g |
Nutrition facts for 1 large egg white
| Nutrient | 1 large egg white | Per 100 g |
|---|---|---|
| Calories | 17 kcal | 50 kcal |
| Protein | 3.5 g | 11 g |
| Carbohydrates | 0 g | 0.5 g |
| Fat | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Sugars | 0 g | 0.5 g |
| Sodium | 55 mg | 166 mg |
| Potassium | 54 mg | 163 mg |
| Calcium | 2 mg | 7 mg |
| Iron | 0 mg | 0.1 mg |
Is egg white good for weight loss?
Yes. Egg whites give a lot of protein for very few calories, about 3.5 g for 17 kcal per white. Protein keeps you full for longer and helps you hold on to muscle while you eat in a calorie deficit. Work out how much you need with the protein calculator.
The trade-off is that the yolk holds most of the egg's fat, vitamins and flavour. Many people mix one whole egg with two whites to keep the taste of a proper omelette for fewer calories: cooked in a teaspoon of oil it is about 150 kcal with 13.5 g protein.
Tips to keep egg white lighter
- Measure the oil. A teaspoon is enough for a bhurji of three or four whites in a non-stick pan. Pouring from the bottle can easily add a tablespoon.
- Bulk it up with vegetables. Onion, tomato, capsicum and spinach add volume and fibre to an egg white bhurji for very few calories.
- Boil whole, eat the whites. Boiled eggs keep in the fridge for a few days, so you can lift out the yolks and have whites ready as a snack.
- Cook them until set. Raw egg can carry Salmonella, so skip raw whites in shakes unless they are pasteurised.
- Whole egg or white? Compare both on the egg calories page and pick what fits your day.
1 egg white me kitna protein hota hai? Ek bade ande ke safed hisse (33 g) mein lagbhag 3.5 g protein aur sirf 17 kcal hoti hai.
Egg white compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Egg white | 50 kcal | 11 g | - |
| Egg | 155 kcal | 12.5 g | A whole egg includes the yolk's fat and vitamins, so it has far more calories per 100 g. Egg white is almost pure protein and water. |
| Chicken breast | 165 kcal | 31 g | Cooked chicken breast has nearly three times the protein per 100 g because it holds less water, but per calorie the two are similar. |
How we calculated these numbers
Values from USDA FoodData Central (SR Legacy), entry "Egg, white, raw, fresh".
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.