Egg White Nutrition Calculator
Quick Presets
Nutrition Log Builder
Nutrition Summary
66g totalCalories
34.3kcal
Protein
7.2g
Fat
0.1g
Carbs
0.5g
Macro Distribution
Data Source & Disclaimer
Nutrition data sourced from USDA FoodData Central. This tool is for informational and personal logging purposes only. Values are estimates and may vary based on preparation methods.
What Are Egg Whites?
Egg whites, also known as albumen, are the clear liquid inside an egg that surrounds the yolk. Composed of approximately 90% water and 10% protein, egg whites are commonly used in cooking and baking. The nutritional values shown in this tool are based on data from the USDA FoodData Central database.
Egg White Nutrition Facts
Per Large Egg White (33g) — USDA FDC ID: 172183
Protein Quality Information
Egg whites contain all nine essential amino acids, which are amino acids that the body cannot produce on its own. According to published research, egg white protein has a Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1.0, which is the highest possible score on this measurement scale.
Studies indicate that cooking egg whites increases the bioavailability of the protein compared to eating them raw. This is because heat changes the protein structure and deactivates certain compounds present in raw egg whites.
How Preparation Affects Nutrition
| Method | Notes |
|---|---|
| Boiled | No added fat; protein structure changes with heat |
| Poached | Cooked in water; no added fat |
| Scrambled | May include added fat depending on preparation |
| Baked | Commonly used as an ingredient in recipes |
How to Use This Calculator
- Select a quick preset or add entries manually using the log builder
- Choose the egg white type (fresh, liquid, dried, or specialty)
- Enter the quantity in number of egg whites or grams
- Select the preparation method to see adjusted values
- Optionally add cooking fats to include in the calculation
- Export your log as CSV or JSON, or copy a shareable link
Frequently Asked Questions
How many calories are in one egg white?
According to USDA data, one large egg white (33g) contains approximately 17 calories.
How much protein is in an egg white?
A large egg white provides approximately 3.6 grams of protein, based on USDA FoodData Central values.
Where does the nutrition data come from?
All nutrition values in this tool are sourced from the USDA FoodData Central database (FDC ID: 172183 for fresh egg whites).
What is this tool for?
This is a nutrition logging and personal awareness tool. It helps you track and log the nutritional content of egg whites you consume.
Important Notice
This tool is for informational and personal nutrition logging purposes only. The values provided are estimates based on USDA data and may vary based on actual ingredients and preparation methods. This tool is not intended to provide dietary, nutritional, or any other type of professional advice.