Egg white nutrition


Egg white is the name commonly given to the clear liquid that’s contained within an egg and is otherwise referred to as the albumen. Its primary natural purpose is to cushion the yolk and protect it against damage, but is also a source of high quality nutrition.

Egg white nutrition information

Nutrition Information Per White from Medium Size Egg (58 grams) Per 100 grams
Energy kcals (calories) 15 43
Energy kJ 65 184
Fat (g) trace trace
Saturates (g) trace trace
Monounsaturates (g) trace trace
Polyunsaturates (g) trace trace
Carbohydrate (g) 0.0 0.0
Sugars (g) 0.0 0.0
Protein (g) 3.8 10.8
Salt (g) 0.16 0.46

Protein and dietary benefits

What makes egg whites such a popular food choice is that they deliver quality protein, but are low in calories and have no fats or carbohydrates. A medium-sized egg contains around 6.2 grams of protein, making up more than 12% of the overall edible content. This makes eggs a very popular choice for those looking to increase their protein intakes, as it is affordable, healthy and natural.

The protein found in eggs contributes to the growth and maintenance of muscles and normal bones. This protein also ranks highly in measures of quality, even against other popular sources such as beef and cow’s milk.

Egg whites are highly nutritious, but let’s not forget about the yolks! Egg yolks contain a number of essential fatty acids and account for most of the vitamins and minerals found in eggs - Read more about Egg yolk nutrition.

Related information

Egg white and yolk information

Vitamins and minerals in eggs

Protein in eggs

All information checked by an independent Registered Nutritionist/Dietitian