Egg Whites has 17 kcal per 1 large white, with 3.6 g protein, 0.2 g carbohydrates and 0.1 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
Egg Whites is a high-protein food: 89% of its calories come from protein.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Separated from the yolk, the white of a large egg is almost pure protein and water, with about 17 kcal and 3.6 g of protein. Nearly all of the egg's fat sits in the yolk, which is why egg-white omelets and scrambles are popular with people tracking calories. Cartons of liquid egg whites make portioning easy, and cooking them with a light spray of oil keeps them lean.
Typical portion: Three large egg whites, about 100 g, add up to roughly 50 kcal and 11 g of protein.
Also known as: egg white, liquid egg whites, ande ki safedi, egg albumen
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 large white | 17 kcal | 3.6 g | 0.2 g | 0.1 g |
| 2 × 1 large white | 34 kcal | 7.2 g | 0.4 g | 0.2 g |
| 3 × 1 large white | 51 kcal | 10.8 g | 0.6 g | 0.3 g |
One serving (1 large white) is 1% of a 2,000 kcal day and 1% of a 1,500 kcal day. It also gives 3.6 g of protein, which is 4% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Egg Whites | 1 large white | 17 kcal | 3.6 g |
| Tofu | 100g | 76 kcal | 8 g |
| Roasted Turkey Breast | 100g | 135 kcal | 30 g |
| Roasted Pork Tenderloin | 100g | 143 kcal | 26 g |
| Grilled Chicken Breast | 100g | 165 kcal | 31 g |
| Skinless Chicken Thigh | 100g | 177 kcal | 24 g |
| Lean Beef | 100g | 184 kcal | 26 g |
Egg Whites has 17 kcal per 1 large white. That serving also has 3.6 g protein, 0.2 g carbohydrates and 0.1 g fat.
Egg Whites has 3.6 g of protein per 1 large white, so 89% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Egg Whites can fit a weight-loss diet when the portion fits your daily calorie target.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.