Calories in egg white
1 egg white (33 g) has 17 calories, with 3.6 g of protein, 0.2 g of carbs and 0.1 g of fat. That's 52 calories per 100 g.
| Nutrition | 1 egg white (33 g) | 100 g |
|---|---|---|
| Calories | 17 kcal | 52 kcal |
| Protein | 3.6 g | 10.9 g |
| Carbs | 0.2 g | 0.7 g |
| Fat | 0.1 g | 0.2 g |
| Fibre | 0 g | 0 g |
Figures are from USDA FoodData Central, where it's listed as “Egg white, boiled”. Brands and portions vary, so treat them as a good estimate.
Is egg white good for a gym diet?
Lean protein: 21 g for every 100 calories. Few foods give you more for the calories, which makes a high protein target much easier to hit, especially while cutting.
Most of its calories come from protein (90%), then carbs (6%) and fat (4%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 7 egg whites (about 120 calories).
Logging egg white in GymSensei
Type or say “1 egg white” and it's logged with the numbers above, no searching through lists. It also understands “egg whites”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Boiled egg | 1 egg (50 g) | 78 | 6.3 g |
| Palak mushroom bhurji | 1 plate (116 g) | 184 | 15.4 g |
| Egg bhurji | 1 egg (70 g) | 109 | 7.2 g |
| Egg curry | 1 bowl (152 g) | 179 | 8.2 g |
| Omelette | 1 omelette (143 g) | 390 | 13.9 g |
Updated . General fitness and nutrition guidance, not medical advice.
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