Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
100g Egg white Calories — 52 kcal | Nutrition Calculator
100g of Egg white, raw contains 52 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.
100g Egg white Calories Calculator
100g of Egg white, raw contains 52 kcal of calories. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central.
Result
100g Egg white Calories
52 kcal calories
Computed from 100 g of food and USDA FoodData Central reference.
Reverse Calculation
Calories target to food amount
100 g (3.53 oz, 0.41 cups)
Reverse math uses 52 kcal calories per 100 g from USDA FoodData Central reference.
Egg white Macros by Serving Size
Egg white Macros by Common Serving
Egg white Calories Range Around 100g
Egg white Macros by Volume Measure
Egg white Prep-State Logging Check
Egg white Nutrient Efficiency Per Calorie
Egg white Dietary Profile
Egg white is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.
Egg white Benefit Signals
- Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.
Egg white Daily Nutrient Coverage
Smart Calories Substitutes for Egg white
Egg white Condition-Aware Nutrition Notes
Real-World Egg white Serving Sizes
- Small weighed portion (~50g): 26 kcal calories. Use when testing a small serving or recipe ingredient amount.
- Standard nutrition reference (~100g): 52 kcal calories. Matches the USDA per-100g source basis used on this page.
- Large weighed portion (~150g): 78 kcal calories. Useful for meal-prep portions and larger servings.
Common Egg white Measurement Mistakes
- Mixing raw and cooked entries changes the math. This page uses the listed source record for Egg white, raw.
- Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
- For calories tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.
Egg white Calories — Frequently Asked Questions
How much calories is in 100g of Egg white? 100g of Egg white contains 52 kcal of calories (USDA FoodData Central).
How much calories in one Egg white? A typical egg white weighs about 33g and contains 17.2 kcal of calories. This is calculated as 33g ÷ 100 × 52 = 17.2 kcal.
How much calories is in 1 cup of Egg white? One US cup of egg white weighs approximately 244g (density: 1030 kg/m³). That serving contains 126.9 kcal of calories — computed as 244g ÷ 100 × 52.
How many grams of Egg white do I need to eat to get 500 kcal of calories? To reach 500 kcal of calories from Egg white, you need approximately 962g — calculated as (500 ÷ 52) × 100 = 962g.
Is Egg white high in calories? Egg white is low in calories at 52 kcal per 100g. If you're targeting this nutrient, Egg white alone is unlikely to be sufficient.
How efficient is Egg white as a source of calories per calorie? Egg white provides 100 kcal of calories per 100 kcal, making it excellent as a calories-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.
What formula does this Egg white calories calculator use? The calculator uses calories = weight in grams / 100 x 52 kcal. For example, 100g of Egg white gives 52 kcal of calories. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.
Is Egg white a good food for weight gain or calorie surplus goals? For weight gain or calorie surplus goals, Egg white is a modest contributor — with 52 kcal of calories per 100g. For best results, combine Egg white with other foods to hit your daily macro targets.
How reliable is the source data for Egg white? Egg white uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.
Should I measure Egg white raw or cooked? Egg white should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.
How to Calculate Egg white Calories
- Weigh raw. Place your egg white on a kitchen scale before cooking to get the most accurate starting weight.
- Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
- Read the result. The calculator shows calories content for your exact portion.
- Compare servings. Use the serving range table below to quickly compare calories across portion sizes.
- Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.
Why Volume ≠ Weight: Egg white Density Explained
Egg white is dense (~1030 kg/m³ ≈ water). A 1-cup measure holds approximately 244 g.
Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.
Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Egg white.
Egg white Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: calories = (weight_g / 100) × caloriesPer100g.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.