Egg white calories and protein
One cooked egg white (33 g) has 17 calories, with 3.5 g of protein, 0 g of fat, and 0.8 g of carbs.
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One cooked white, with no added fat
This entry describes cooked egg white without added fat. Use the single-white serving for separated eggs. For liquid whites weighed from a carton before cooking, use the carton’s label.
The yolk is excluded. Count butter, oil and omelet fillings separately.
Egg whites or chicken breast?
Cooked egg white without added fat has 10.7 g of protein and 52 calories per 100 g. Skinless roasted chicken breast has 31 g of protein and 165 calories at the same weight.
Common questions
Are these the numbers for liquid egg whites?
No. These are cooked whites without added fat. For liquid whites measured from a carton, use the carton’s nutrition label and its serving weight.
To see how this fits your day, work out your daily protein with the protein calculator, or your protein, carbs and fat with the macro calculator. Compare it with other foods in the high-protein foods ranking.
Cooked egg whites compared with other eggs and dairy foods
Of these five foods, protein per 100 calories is highest in cooked egg whites (20.6 g) and lowest in milk, 2% milkfat (6.6 g).
| Item | CaloriesCal | Protein | Fat | Carbs | Net carbs | Protein per 100 calPer 100 cal |
|---|---|---|---|---|---|---|
| Cooked egg whitesThis page1 egg white (33 g) | 17 | 3.5 g | 0 g | 0.8 g | 0.8 g | 20.6 g |
| Plain nonfat Greek yogurt1 container (170 g) | 100 | 17.3 g | 0.7 g | 6.1 g | 6.1 g | 17.3 g |
| Cottage cheese, 2% milkfat1 cup (226 g) | 183 | 23.6 g | 5.1 g | 10.8 g | 10.8 g | 12.9 g |
| Hard-boiled egg1 large egg (50 g) | 78 | 6.3 g | 5.3 g | 0.6 g | 0.6 g | 8.1 g |
| Milk, 2% milkfat1 cup (244 g) | 122 | 8.1 g | 4.8 g | 11.7 g | 11.7 g | 6.6 g |
Most protein per 100 calories first. The mark on each bar is 5 g. Numbers are for one serving, the size the card opens on.
Sources
2 sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Cooked egg whites, nutrition information. fdc.nal.usda.gov/food-details/2707170/nutrients. Checked November 2026.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Skinless chicken breast, nutrition information. fdc.nal.usda.gov/food-details/171477/nutrients. Checked November 2026.
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