Protein in 1 egg white = 3.6 g | Nutrition

1 egg white of Egg white, raw contains 3.6 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Protein in 1 egg white Calculator

1 egg white of Egg white, raw contains 3.6 g of protein. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central.

Result

1 egg white Egg white Protein

3.6 g protein

Computed from 33 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

33 g (1.16 oz, 0.14 cups)

Reverse math uses 10.9 g protein per 100 g from USDA FoodData Central reference.

Egg white Macros by egg whites

Portion	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
1 egg white	33 g	17.2	3.6 g	0.2 g	0.1 g
2 egg whites	66 g	34.3	7.2 g	0.5 g	0.1 g
3 egg whites	99 g	51.5	10.8 g	0.7 g	0.2 g
4 egg whites	132 g	68.6	14.4 g	0.9 g	0.3 g
6 egg whites	198 g	103	21.6 g	1.4 g	0.4 g
50 g	50 g	26	5.5 g	0.4 g	0.1 g
75 g	75 g	39	8.2 g	0.5 g	0.2 g
100 g	100 g	52	10.9 g	0.7 g	0.2 g

Egg white Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
1 egg white	33 g	17	3.6 g	0.2 g	0.1 g
2 egg whites	66 g	34	7.2 g	0.5 g	0.1 g
3 egg whites	99 g	51	10.8 g	0.7 g	0.2 g

Egg white Protein Range Around egg white = 33 g

Portion	Gram Equivalent	Protein	Calories
1 egg white	33 g	3.6 g	17
2 egg whites	66 g	7.2 g	34
3 egg whites	99 g	10.8 g	51
4 egg whites	132 g	14.4 g	69
6 egg whites	198 g	21.6 g	103

Egg white Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	5.1 g	2.7	0.6 g	0 g	0 g
1 US tablespoon	15.2 g	7.9	1.7 g	0.1 g	0 g
1 US fluid ounce	30.5 g	15.9	3.3 g	0.2 g	0.1 g
1/4 US cup	60.9 g	31.7	6.6 g	0.4 g	0.1 g
1/3 US cup	81.2 g	42.2	8.9 g	0.6 g	0.2 g
1/2 US cup	121.8 g	63.3	13.3 g	0.9 g	0.2 g
1 US cup	243.7 g	126.7	26.6 g	1.7 g	0.5 g
1 US pint	487.4 g	253.4	53.1 g	3.4 g	1 g
1 US quart	974.7 g	506.8	106.2 g	6.8 g	1.9 g
1 US gallon	3899 g	2027.5	425 g	27.3 g	7.8 g
100 mL	103 g	53.6	11.2 g	0.7 g	0.2 g
1 liter	1030 g	535.6	112.3 g	7.2 g	2.1 g

Egg white Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	33 g	3.6 g	10.9 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Egg white Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	10.9 g	20.96 g/100 kcal	21.8%
Carbs	0.7 g	1.35 g/100 kcal	0.3%
Fat	0.2 g	0.38 g/100 kcal	0.3%

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

Nutrient	This serving	Reference	Coverage	Signal
Protein	4 g	50 g	7%	Starter contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Egg white

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Greek yogurt	35 g	Dairy	+0 g	+4 kcal	+0 mg
Cottage Cheese	31 g	Dairy	+0 g	+15 kcal	+109 mg
Milk	105 g	Dairy	+0 g	+18 kcal	+43 mg
Milk	106 g	Dairy	+0 g	+20 kcal	+0 mg
Yogurt	45 g	Dairy	+0 g	+20 kcal	+14 mg
Parmesan cheese	9 g	Dairy	+0 g	+23 kcal	+0 mg

Egg white Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
avoidIf	allergy	Avoid if allergic or sensitive to: egg.	dataset allergen flag

Real-World Egg white Serving Sizes

1 egg white (~33g): 3.6 g protein. Uses 33 g per egg white; one egg white equals 33 g. One egg white is treated as 33g for count-based serving math.
2 egg whites (~66g): 7.2 g protein. Uses 33 g per egg white; 2 egg whites equals 66 g. One egg white is treated as 33g for count-based serving math.
3 egg whites (~99g): 10.8 g protein. Uses 33 g per egg white; 3 egg whites equals 99 g. One egg white is treated as 33g for count-based serving math.

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 protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Egg white Protein — Frequently Asked Questions

How much protein is in 100g of Egg white? 100g of Egg white contains 10.9 g of protein (USDA FoodData Central).

How much protein in one Egg white? A typical egg white weighs about 33g and contains 3.6 g of protein. This is calculated as 33g ÷ 100 × 10.9 = 3.6 g.

How much protein is in 1 cup of Egg white? One US cup of egg white weighs approximately 244g (density: 1030 kg/m³). That serving contains 26.6 g of protein — computed as 244g ÷ 100 × 10.9.

How many grams of Egg white do I need to eat to get 30 g of protein? To reach 30 g of protein from Egg white, you need approximately 275g — calculated as (30 ÷ 10.9) × 100 = 275g.

Is Egg white high in protein? Egg white has a moderate protein content at 10.9 g per 100g — neither especially high nor low.

What percentage of daily protein does 100g of Egg white provide? 100g of Egg white provides 10.9 g of protein, which is 21.8% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Egg white alone, you would need ~459g.

How efficient is Egg white as a source of protein per calorie? Egg white provides 20.96 g of protein per 100 kcal, making it excellent as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Egg white protein calculator use? The calculator uses protein = weight in grams / 100 x 10.9 g. For example, 100g of Egg white gives 10.9 g of protein. 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 muscle building or high-protein goals? For muscle building or high-protein goals, Egg white is a decent option — with 10.9 g of protein 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.

How to Calculate Egg white Protein

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 protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Egg white Protein to Similar Foods

More Egg white Nutrition Pages

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: protein = (weight_g / 100) × proteinPer100g.

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.

Protein in 1 egg white = 3.6 g | Nutrition

1 egg white of Egg white, raw contains 3.6 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

protein

3.6g

•1.16 oz

Food fit: 57/100

Best benefits

Easy portioning: Has real-world serving anchors that make logging less confusing.

Smart substitutes

Equivalent portions from local nutrition data.

Fish, Cod, Atlantic, Wild Caught, Raw

26 g | 0.11 cups

+0.6g protein | +0 kcal | +78mg sodium

adds 0.6g protein

Crustaceans, Shrimp, Farm Raised, Raw

24 g | 0.1 cups

+0.2g protein | +0 kcal | +114mg sodium

adds 0.2g protein

Turkey breast, roasted

13 g | 0.05 cups

+0.2g protein | +0 kcal | +0mg sodium

adds 0.2g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

3.6g

Sodium

0mg

Fiber

Potassium

0mg

Calcium

0mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

Avoid if: Avoid if egg allergy applies unless clinically cleared.

Avoid if: Avoid if milk allergy applies unless clinically cleared.

Method, report, serving, and clinician note+

Goal fit: 12% of 30g protein reference target.

Serving reality: 1.16 oz, 0.14 cups, 1 pieces.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA FoodData Central reference, deterministic per-100g scaling.|Avoid if egg allergy applies unless clinically cleared.

Nutrition intelligence

Daily safety snapshot

0mg sodium

0% sodium limit | 0% sat fat | 0% fiber target

Raw/cooked correction

33g33g

cooked from raw | raw from cooked

Portion meaning

1.16oz

0.14 cups | 1 pieces

1.16 oz0.14 cups2.2 tbsp1 pieces

Quality and next best move

57/100

Alt for 30g: 186g Fish, Cod, At...

Swap: Turkey breast, raw

Looks good for General healthy adult: no obvious logging issue detected.

Target progress

3.6/30

Why this score?+

Protein Density

36/100

Fiber Density

0/100

Sodium Load

100/100

Sat Fat Load

100/100

Micronutrient Density

0/100

Calorie Density

100/100

Allergen Risk

64/100

Complete nutritional profile

Show electrolytes

Full micronutrients

calories

17kcal

protein

3.6g

carbs

0.23g

fat

0.066g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 127 kcal/cup

Protein in 1 egg white Calculator

Result

1 egg white Egg white Protein

3.6 g protein

Computed from 33 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

33 g (1.16 oz, 0.14 cups)

Reverse math uses 10.9 g protein per 100 g from USDA FoodData Central reference.

Egg white Macros by egg whites

Portion	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
1 egg white	33 g	17.2	3.6 g	0.2 g	0.1 g
2 egg whites	66 g	34.3	7.2 g	0.5 g	0.1 g
3 egg whites	99 g	51.5	10.8 g	0.7 g	0.2 g
4 egg whites	132 g	68.6	14.4 g	0.9 g	0.3 g
6 egg whites	198 g	103	21.6 g	1.4 g	0.4 g
50 g	50 g	26	5.5 g	0.4 g	0.1 g
75 g	75 g	39	8.2 g	0.5 g	0.2 g
100 g	100 g	52	10.9 g	0.7 g	0.2 g

Egg white Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
1 egg white	33 g	17	3.6 g	0.2 g	0.1 g
2 egg whites	66 g	34	7.2 g	0.5 g	0.1 g
3 egg whites	99 g	51	10.8 g	0.7 g	0.2 g

Egg white Protein Range Around egg white = 33 g

Portion	Gram Equivalent	Protein	Calories
1 egg white	33 g	3.6 g	17
2 egg whites	66 g	7.2 g	34
3 egg whites	99 g	10.8 g	51
4 egg whites	132 g	14.4 g	69
6 egg whites	198 g	21.6 g	103

Egg white Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	5.1 g	2.7	0.6 g	0 g	0 g
1 US tablespoon	15.2 g	7.9	1.7 g	0.1 g	0 g
1 US fluid ounce	30.5 g	15.9	3.3 g	0.2 g	0.1 g
1/4 US cup	60.9 g	31.7	6.6 g	0.4 g	0.1 g
1/3 US cup	81.2 g	42.2	8.9 g	0.6 g	0.2 g
1/2 US cup	121.8 g	63.3	13.3 g	0.9 g	0.2 g
1 US cup	243.7 g	126.7	26.6 g	1.7 g	0.5 g
1 US pint	487.4 g	253.4	53.1 g	3.4 g	1 g
1 US quart	974.7 g	506.8	106.2 g	6.8 g	1.9 g
1 US gallon	3899 g	2027.5	425 g	27.3 g	7.8 g
100 mL	103 g	53.6	11.2 g	0.7 g	0.2 g
1 liter	1030 g	535.6	112.3 g	7.2 g	2.1 g

Egg white Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	33 g	3.6 g	10.9 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Egg white Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	10.9 g	20.96 g/100 kcal	21.8%
Carbs	0.7 g	1.35 g/100 kcal	0.3%
Fat	0.2 g	0.38 g/100 kcal	0.3%

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

Nutrient	This serving	Reference	Coverage	Signal
Protein	4 g	50 g	7%	Starter contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Egg white

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Greek yogurt	35 g	Dairy	+0 g	+4 kcal	+0 mg
Cottage Cheese	31 g	Dairy	+0 g	+15 kcal	+109 mg
Milk	105 g	Dairy	+0 g	+18 kcal	+43 mg
Milk	106 g	Dairy	+0 g	+20 kcal	+0 mg
Yogurt	45 g	Dairy	+0 g	+20 kcal	+14 mg
Parmesan cheese	9 g	Dairy	+0 g	+23 kcal	+0 mg

Egg white Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
avoidIf	allergy	Avoid if allergic or sensitive to: egg.	dataset allergen flag

Real-World Egg white Serving Sizes

1 egg white (~33g): 3.6 g protein. Uses 33 g per egg white; one egg white equals 33 g. One egg white is treated as 33g for count-based serving math.
2 egg whites (~66g): 7.2 g protein. Uses 33 g per egg white; 2 egg whites equals 66 g. One egg white is treated as 33g for count-based serving math.
3 egg whites (~99g): 10.8 g protein. Uses 33 g per egg white; 3 egg whites equals 99 g. One egg white is treated as 33g for count-based serving math.

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 protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Egg white Protein — Frequently Asked Questions

How much protein is in 100g of Egg white? 100g of Egg white contains 10.9 g of protein (USDA FoodData Central).

How much protein in one Egg white? A typical egg white weighs about 33g and contains 3.6 g of protein. This is calculated as 33g ÷ 100 × 10.9 = 3.6 g.

How much protein is in 1 cup of Egg white? One US cup of egg white weighs approximately 244g (density: 1030 kg/m³). That serving contains 26.6 g of protein — computed as 244g ÷ 100 × 10.9.

How many grams of Egg white do I need to eat to get 30 g of protein? To reach 30 g of protein from Egg white, you need approximately 275g — calculated as (30 ÷ 10.9) × 100 = 275g.

Is Egg white high in protein? Egg white has a moderate protein content at 10.9 g per 100g — neither especially high nor low.

How to Calculate Egg white Protein

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 protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Egg white Protein to Similar Foods

More Egg white Nutrition Pages

Why Volume ≠ Weight: Egg white Density Explained

Egg white is dense (~1030 kg/m³ ≈ water). A 1-cup measure holds approximately 244 g.

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.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.