Food · Dairy and Egg Products

Egg white nutrition facts

A typical portion of egg white (1 large; 33 g, raw, fresh) has 15 calories and 4g of protein (USDA FoodData Central). USDA lists 18 descriptions of it: per 100 g they range from 48 calories (raw, frozen, pasteurized) to 382 (dried).

Nutrition Facts

Serving size1 large (33g)

AmountPortion

Amount per serving

Calories15

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 55mg2%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Total Sugars 0g

Includes Added Sugars not declared

Protein 4g7%

Vitamin D 0mcg0%

Calcium 0mg0%

Iron 0mg0%

Potassium 50mg1%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Egg, white, raw, fresh, scaled to the portion. Check the USDA record.

Protein per 100 g: 10.9g; more than 55% of 8,218 USDA reference foods
Calories per 100 g: 52; more than 15% of reference foods
Sodium per 100 g: 166mg; more than 64% of reference foods

1 large weighs 33 g in USDA's record for Egg, white, raw, fresh (FDC 172183).

Where the calories come from: 6% carbohydrate, 3% fat and 91% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Selenium6.6 µg in 1 large (33 g), 12% of the Daily Value
Riboflavin0.1 mg in 1 large (33 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 172183), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of egg white USDA describes

Dried (SR Legacy) has the most calories per 100 g (382); the fewest: Raw, frozen… (SR Legacy) (48)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 18 USDA descriptions of egg white, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Egg, white, raw, fresh	52	10.9 g	0.2 g	166 mg
Egg, white, dried, stabilized, glucose reduced	357	84.1 g	0.3 g	1,299 mg
Egg, white, dried, powder, stabilized, glucose reduced	376	82.4 g	0 g	1,238 mg
Egg, white, dried (SR Legacy)	382	81.1 g	0 g	1,280 mg
Egg, white, dried (Foundation)	376	79.9 g	0.7 g	1,250 mg
Egg, white, dried, flakes, stabilized, glucose reduced	351	76.9 g	0 g	1,156 mg
Egg white, omelet, scrambled, or fried, with cheese and meat	141	12 g	9.2 g	427 mg
Egg white, omelet, scrambled, or fried, with cheese, meat, and vegetables	135	11.5 g	8.7 g	408 mg
Egg white, omelet, scrambled, or fried, with meat	119	11.3 g	7.2 g	383 mg
Egg white, omelet, scrambled, or fried, with cheese	132	11.3 g	8.5 g	371 mg
Egg, white, cooked, no added fat	52	10.7 g	0 g	281 mg
Egg white, omelet, scrambled, or fried, with cheese and vegetables	121	10.4 g	7.6 g	341 mg
Egg, white, raw, frozen, pasteurized (SR Legacy)	48	10.2 g	0 g	169 mg
Egg, white, raw, frozen, pasteurized (Foundation)	48	10.1 g	0.2 g	144 mg
Egg white, omelet, scrambled, or fried, with meat and vegetables	104	10 g	6.1 g	323 mg
Egg, white, cooked, NS as to fatSame values: Egg, white, cooked, fat added	100	10 g	5.7 g	282 mg
Egg white, omelet, scrambled, or fried, with vegetables	92	9.1 g	5.1 g	259 mg

Every nutrient in this record (94)

The portion is 1 large (33 g); % DV is for that portion.

Energy, macronutrients and sugars (19)

Nutrient	Per portion	Per 100 g	% DV
Protein	3.60 g	10.9 g	7%
Total lipid (fat)	0.056 g	0.17 g	0%
Carbohydrate, by difference	0.24 g	0.73 g	0%
Ash	0.21 g	0.63 g
Energy	17.2 kcal	52.0 kcal
Sucrose	0.023 g	0.070 g
Glucose	0.11 g	0.34 g
Fructose	0.023 g	0.070 g
Lactose	0.023 g	0.070 g
Maltose	0.023 g	0.070 g
Alcohol, ethyl	0 g	0 g
Water	28.9 g	87.6 g
Total Sugars	0.23 g	0.71 g
Galactose	0.023 g	0.070 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0 g	0 g	0%
Fatty acids, total monounsaturated	0 g	0 g
Fatty acids, total polyunsaturated	0 g	0 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	2.31 mg	7.00 mg	0%
Iron, Fe	0.026 mg	0.080 mg	0%
Magnesium, Mg	3.63 mg	11.0 mg	1%
Phosphorus, P	4.95 mg	15.0 mg	0%
Potassium, K	53.8 mg	163 mg	1%
Sodium, Na	54.8 mg	166 mg	2%
Zinc, Zn	0.0099 mg	0.030 mg	0%
Copper, Cu	0.0076 mg	0.023 mg	1%
Manganese, Mn	0.0036 mg	0.011 mg	0%
Selenium, Se	6.60 µg	20.0 µg	12%

Vitamins (26)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0 mg	0 mg	0%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.0013 mg	0.0040 mg	0%
Riboflavin	0.14 mg	0.44 mg	11%
Niacin	0.035 mg	0.10 mg	0%
Pantothenic acid	0.063 mg	0.19 mg
Vitamin B-6	0.0016 mg	0.0050 mg	0%
Folate, total	1.32 µg	4.00 µg
Vitamin B-12	0.030 µg	0.090 µg	1%
Choline, total	0.36 mg	1.10 mg	0%
Vitamin K (Dihydrophylloquinone)	0 µg	0 µg
Vitamin K (phylloquinone)	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	1.32 µg	4.00 µg
Folate, DFE	1.32 µg	4.00 µg	0%
Betaine	0.099 mg	0.30 mg
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.041 g	0.13 g
Threonine	0.15 g	0.45 g
Isoleucine	0.22 g	0.66 g
Leucine	0.34 g	1.02 g
Lysine	0.27 g	0.81 g
Methionine	0.13 g	0.40 g
Cystine	0.095 g	0.29 g
Phenylalanine	0.23 g	0.69 g
Tyrosine	0.15 g	0.46 g
Valine	0.27 g	0.81 g
Arginine	0.21 g	0.65 g
Histidine	0.096 g	0.29 g
Alanine	0.23 g	0.70 g
Aspartic acid	0.40 g	1.22 g
Glutamic acid	0.51 g	1.55 g
Glycine	0.14 g	0.41 g
Proline	0.14 g	0.43 g
Serine	0.26 g	0.80 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g	% DV
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	0 g	0 g
SFA 18:0	0 g	0 g
MUFA 18:1	0 g	0 g
PUFA 18:2	0 g	0 g
PUFA 18:3	0 g	0 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0 g	0 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 172183: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in egg white?

15 in 1 large (33 g) of raw, fresh; 48 to 382 per 100 g across USDA's descriptions.

How much protein is in egg white?

4g in 1 large; 10.9 g per 100 g.

How much sodium is in egg white?

55mg in 1 large; 166 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Egg white compared

Egg white vs egg

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov