Dairy and eggs

Egg white calories and nutrition

The raw white from a large egg (33 g) has 17 calories, with 3.6 g of protein, 0.2 g of carbs and 0.1 g of fat. That is 52 calories per 100 g.

Raw, fresh egg white. Data: USDA FoodData Central, “Egg, white, raw, fresh”. These are raw egg-white data. USDA SR Legacy does not provide a separate hard-boiled egg-white entry here, so the raw values should not be presented as a measured cooked serving.

1 large egg white · 33 g

17 calories

Protein: 3.6 g91% of calories · 7% DV
Carbs: 0.2 g6% of calories · 0% DV
Fat: 0.1 g3% of calories · 0% DV

Fiber: 0 g
Sugars: 0.2 g
Saturated fat: 0 g
Sodium: 55 mg

Egg White Nutrition Facts for the listed serving

The listed serving (33 g) has 17 calories, 3.6 g protein, 0.2 g carbs and 0.1 g fat. Raw, fresh egg white. Sources ↓

Calories in egg white by serving

Serving	Calories	Protein	Carbs	Fat
1 large egg white33 g	17	3.6 g	0.2 g	0.1 g
½ serving16.5 g	9	1.8 g	0.1 g	0.0 g
2 servings66 g	34	7.2 g	0.5 g	0.1 g
100 g100 g	52	11 g	0.7 g	0.2 g

Serving weights are USDA’s household measures for this food.

Egg white nutrition facts

Per 100 g, 52 calories: 91% from protein, 6% from carbs and 3% from fat.

Nutrient	Per 100 g	Per serving1 large egg white · 33 g	% Daily Value
Calories	52	17	–
Total fat	0.2 g	0.1 g	0%
Saturated fat	0 g	0 g	0%
Cholesterol	0 mg	0 mg	0%
Sodium	166 mg	55 mg	2%
Total carbohydrate	0.7 g	0.2 g	0%
Dietary fiber	0 g	0 g	0%
Total sugars	0.7 g	0.2 g	–
Protein	11 g	3.6 g	7%
Vitamin D	0 µg	0 µg	0%
Calcium	7.0 mg	2.3 mg	0%
Iron	0.1 mg	0.0 mg	0%
Potassium	163 mg	54 mg	1%
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%

% Daily Value is per serving (1 large egg white), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.

How long to walk it off

Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So the raw white from a large egg (17 calories) takes about 5 minutes of walking, roughly 600 steps.

Work it out for your weight and pace →

Compare calories by serving

The raw white from a large egg has 17 calories, 55 fewer calories than a large raw egg (72 calories). The portions weigh 33 g and 50 g, respectively.

Related foods to explore

Egg72 calories in a large egg143 per 100 g
Light cream cheese31 calories in a tablespoon of plain low-fat cream cheese208 per 100 g
Cottage cheese110 calories in ½ cup of cottage cheese98 per 100 g
Greek yogurt100 calories in a 6 oz container of plain nonfat Greek yogurt59 per 100 g

All foods →

Egg white questions

How much protein is in the raw white from a large egg?

The raw white from a large egg (33 g) has 3.6 g of protein, 7% of the 50 g Daily Value. That is 11 g per 100 g.

How much fiber is in the raw white from a large egg?

The raw white from a large egg (33 g) has 0 g of fiber, 0% of the 28 g Daily Value. That is 0 g per 100 g.

What nutrition information is available for a hard-boiled egg white?

This page uses raw egg-white data. USDA SR Legacy has no separate cooked egg-white entry here, so these figures cannot establish the nutrition of a hard-boiled white at the same weight. The raw white from a large egg has 17 calories and 3.6 g protein.

Can I use raw data for boiled egg white nutrition?

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Sources

U.S. Department of Agriculture, FoodData Central: Egg, white, raw, fresh (FDC ID 172183, SR Legacy, published 2019-04-01).
U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).

Prepared by the KaloCam team · Updated October 21, 2026