A single large egg white contains about 17 to 20 calories. Almost all of those calories come from protein, with zero fat and less than one gram of carbohydrates. That makes egg whites one of the leanest protein sources available.
Calories and Macros in One Egg White
The white of one large egg (about 33 grams) breaks down like this:
- Calories: 17–20
- Protein: 3.6–4 grams
- Fat: 0 grams
- Carbohydrates: less than 1 gram
- Cholesterol: 0 milligrams
The slight variation in calorie counts you’ll see across sources comes down to rounding and minor differences in egg size. The USDA lists a large raw egg white at 17 calories, while some nutrition labels round up to 20. Either way, the number is low enough that even a three-egg-white omelet stays under 60 calories before you add anything to the pan.
How Egg Size Changes the Count
Egg whites scale predictably with size. A large egg white weighs roughly 33 grams. Medium eggs produce a slightly smaller white (around 29–30 grams), while extra-large and jumbo eggs yield whites closer to 37–40 grams. Since egg white is nutritionally uniform, you can estimate calories by weight: about 52 calories per 100 grams. A jumbo egg white lands around 20–22 calories, while a medium one is closer to 15.
Egg White vs. Whole Egg
The yolk is where the calorie density lives. A whole large egg has about 70–75 calories, meaning the yolk alone accounts for roughly 55 calories. It also contains all of the egg’s fat (about 5 grams) and all of its cholesterol (around 186 milligrams). If you’re tracking calories or limiting cholesterol intake, swapping whole eggs for whites is one of the simplest trades in the kitchen.
That said, the yolk carries most of the egg’s vitamins and minerals, including vitamin D, vitamin B12, choline, and iron. Egg whites aren’t nutritionally empty, but they’re far more one-dimensional. Their strength is protein efficiency: nearly all the calories come from protein, with almost nothing else attached.
What Egg Whites Do Offer Beyond Protein
Egg whites contain modest amounts of a few micronutrients. One large egg white provides about 54 milligrams of potassium and roughly 4 milligrams of magnesium. They’re also a good source of riboflavin (vitamin B2) and selenium, covering about 11% and 8% of daily needs respectively. None of these amounts are large on their own, but they add up if you’re eating multiple whites at a time.
Calories When Cooking With Oil or Butter
Plain egg whites stay low-calorie regardless of cooking method. Boiled, poached, or microwaved whites have the same calorie count as raw. The numbers change when you add fat to the pan. A single tablespoon of butter adds about 100 calories, and a tablespoon of olive oil adds around 120. Even a quick spray of cooking oil adds 5–10 calories.
If keeping calories minimal is the goal, a nonstick pan with cooking spray or a light mist of oil is your best option. You can also poach or hard-boil eggs and separate the white afterward.
Liquid Egg Whites From a Carton
Commercially sold liquid egg whites are pasteurized and convenient for measuring exact portions. Three tablespoons of liquid egg whites equals roughly one large egg white, so the calorie count stays the same: about 17–20 calories per serving. A full cup of liquid egg whites (which equals about eight large egg whites) contains approximately 130–160 calories and 26–32 grams of protein. Check the label on your specific brand, since some products add small amounts of thickeners or preservatives that can shift the numbers slightly.
Cooking Affects Protein Absorption
Raw egg whites are less useful to your body than cooked ones. Research on protein bioavailability has consistently shown that cooking denatures the proteins in egg whites, making them easier to digest and absorb. Your body uses a significantly higher percentage of the protein from a cooked egg white compared to a raw one. So while the calorie count doesn’t change with cooking, the practical nutritional value does. There’s no benefit to drinking raw egg whites, and cooking them is also the only way to eliminate the small risk of salmonella.