Liquid egg whites from a carton are a convenient, pasteurized substitute for fresh egg whites. You can use them in cooking, baking, smoothies, and even no-cook recipes like protein shakes. The key conversion to remember: 2 tablespoons (about 36 ml) of liquid egg white equals one large egg white. If you’re replacing a whole egg, you’ll need roughly 3 tablespoons, though you’ll lose the fat and binding power the yolk provides.
Basic Measurements and Substitutions
Getting the ratio right matters, especially in baking. One large egg white weighs about 37 grams, which translates to approximately 36 ml or just over 2 tablespoons of liquid from the carton. When a recipe calls for three egg whites, measure out 6 tablespoons (about 108 ml).
Replacing whole eggs is trickier. Egg whites contribute protein and structure, but they lack the fat and emulsifying properties of yolks. In scrambles, omelets, and frittatas, this swap works fine and cuts calories significantly. In baked goods that rely on yolks for richness (think custards, brioche, or pound cake), substituting only egg whites will change the texture and flavor noticeably. For recipes like muffins or pancakes where eggs play a supporting role, the swap is barely detectable.
Using Them Raw
Commercially sold liquid egg whites are pasteurized, meaning they’ve been heat-treated at temperatures high enough to kill harmful bacteria like Salmonella without fully cooking the protein. The USDA classifies properly pasteurized egg products as ready-to-eat, so they’re safe to consume without further cooking. This makes carton egg whites a smart choice for protein shakes, smoothies, royal icing, mousses, and any other recipe where the egg white won’t be cooked through.
Fresh egg whites straight from the shell haven’t been pasteurized, which is why recipes like homemade mayonnaise or meringue buttercream carry a small food safety risk when made with raw shell eggs. Carton egg whites eliminate that concern entirely.
Whipping Into Meringue or Foam
This is where liquid egg whites get a reputation for being finicky. The pasteurization process slightly alters the proteins, which can make them harder to whip into stiff, stable peaks. You may notice the foam takes longer to form, doesn’t hold its shape as well, or deflates more quickly than fresh egg whites would. Some carton brands even carry a label warning against using them for meringue or angel food cake.
That said, it’s not impossible. A few adjustments help significantly:
- Add an acid. A quarter teaspoon of cream of tartar per egg white (or a few drops of lemon juice) stabilizes the foam and helps the proteins hold their structure. This is good practice with fresh whites too, but it’s especially important with pasteurized ones.
- Use a clean, dry bowl. Even a trace of fat or moisture will sabotage any egg white foam, and pasteurized whites are less forgiving of this than fresh ones.
- Whip on medium-high, not full speed. Starting at a moderate speed builds smaller, more stable bubbles. Increase speed gradually once soft peaks form.
- Expect slightly softer results. For stiff-peak applications like pavlova or Swiss meringue, fresh egg whites are more reliable. For soft-peak uses like folding into batters or topping a pie, carton whites work well with the acid boost.
Some brands add whipping aids (stabilizers permitted by FDA regulations) specifically to restore foaming performance lost during pasteurization. Check the ingredient list if meringue is your goal. A product that lists only “egg whites” may struggle more than one formulated to whip.
Cooking With Liquid Egg Whites
For everyday cooking, liquid egg whites behave almost identically to fresh. Pour them straight into a hot pan for scrambled whites, omelets, or egg white wraps. They set and cook the same way, and the convenience of pouring from a carton instead of separating eggs and discarding yolks is the whole point.
A few tips for better results: let the egg whites come closer to room temperature before cooking, as cold whites from the fridge can release more water in the pan and turn rubbery. A nonstick pan with a light coat of cooking spray or butter works best. Season after cooking when possible, since salt added too early can thin the whites and make them watery.
In baking, liquid egg whites perform well in recipes where eggs provide moisture and light structure: angel food cake (with the whipping caveats above), macarons, financiers, and meringue cookies. They also work in savory applications like binding meatballs or coating items before breading.
What’s Actually in the Carton
Most carton egg whites are just pasteurized egg whites, sometimes with a small amount of added ingredients. FDA regulations allow manufacturers to include safe substances that help restore whipping properties or support the pasteurization process. Common additions include thickeners and stabilizers, though the exact ingredients vary by brand. Some products also use trace amounts of hydrogen peroxide during processing to aid pasteurization at lower temperatures, which breaks down and doesn’t remain in the final product in meaningful amounts.
Nutritionally, carton egg whites are virtually identical to fresh. One large egg white, whether cracked from a shell or poured from a carton, provides about 4 grams of protein and 20 calories with zero fat and zero cholesterol. They contain small amounts of B vitamins but lack the vitamin D, healthy fats, and antioxidants found in egg yolks.
Storage and Freezing
Unopened cartons typically last several weeks in the refrigerator. Check the expiration date on your specific product. Once opened, most brands recommend using the egg whites within about 3 to 7 days, though this varies, so check the label.
Freezing works well for extending shelf life. Pour the egg whites into ice cube trays or small freezer-safe containers, leaving about half an inch of headspace since the liquid expands as it freezes. Don’t whip or agitate the whites before freezing. Just mix gently and strain through a sieve if needed. Frozen egg whites keep for months and thaw overnight in the refrigerator. Two tablespoons of thawed egg white equals one egg white, the same ratio as fresh from the carton. Thawed whites perform the same as refrigerated ones in cooking and baking.
Where Liquid Egg Whites Fall Short
Liquid egg whites can’t do everything a whole egg does. Yolks contain lecithin, a natural emulsifier that helps ingredients like oil and water blend together. Recipes that depend on this property (hollandaise, custard, ice cream bases) won’t work with whites alone. Yolks also provide color, richness, and a tender crumb in baked goods that whites simply can’t replicate.
For recipes that call specifically for egg whites, the carton version handles most tasks. The main exception is any application demanding a tall, stiff foam held for an extended time. If you’re making a show-stopping meringue tower or a delicate soufflé where volume is everything, fresh egg whites separated by hand give you the most reliable results. For nearly everything else, the carton is a perfectly good shortcut.