Egg white calories
Egg white is a protein food: 10.9 g of protein per 100 g, which is 90% of its 52 kcal. A 33 g serving comes to about 17 kcal.
A serving covers about 1% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 15 to 19 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (33 g) |
|---|---|---|
| kcal | 52 | 17 |
| Protein, g | 10.9 | 3.6 |
| Fat, g | 0.2 | 0.1 |
| Carbs, g | 0.7 | 0.2 |
| Fiber, g | 0.0 | 0.0 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 16 g | 9 kcal | 8-9 | 270 |
| 1 · 33 g | 17 kcal | 15-19 | 530 |
| 1½ · 50 g | 26 kcal | 23-28 | 800 |
| 2 · 66 g | 34 kcal | 31-38 | 1,100 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 530 steps, or 4 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Cooking method matters more than the cut you see. Frying in oil or a creamy sauce can add 100 kcal or more, so mention it in the description.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Egg white | 52 | 17 kcal / 33 g | 10.9 g |
| Egg | 143 | 72 kcal / 50 g | 12.6 g |
| Scrambled eggs | 149 | 91 kcal / 61 g | 10.0 g |
| Hard boiled egg | 155 | 78 kcal / 50 g | 12.6 g |
| Quail egg | 158 | 14 kcal / 9 g | 13.1 g |
| Fried egg | 196 | 90 kcal / 46 g | 13.6 g |
| Deviled eggs | 221 | 128 kcal / 58 g | 11.0 g |
| Egg yolk | 322 | 55 kcal / 17 g | 15.9 g |
Lightest in this group per 100 g: Egg white.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 172183 (Egg, white, raw, fresh).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in egg white?
Egg white has about 52 kcal per 100 g. A typical 33 g serving is about 17 kcal, and realistically anywhere from 15 to 19 kcal depending on the recipe and portion.
How much protein is in egg white?
10.9 g of protein per 100 g, or about 3.6 g in a 33 g serving.
Your plate isn't a lab sample
Snap your own egg white and Kalorea estimates what's actually on your plate, with a range and macros.