Eggs & Dairy
Egg white nutrition facts
A 1 undetermined cup (243 g) serving of egg white provides 126 calories, 26 g protein, 2 g carbohydrate, and 0 g fat — about 91% of its calories from protein, 6% from carbohydrate, and 3% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (243 g)
- Thiamin (B1)
- 0.01 mg
- Riboflavin (B2)
- 1.07 mg
- Niacin (B3)
- 0.26 mg
- Vitamin B6
- 0.01 mg
- Folate (DFE)
- 9.72 mcg
- Vitamin B12
- 0.22 mcg
- Magnesium
- 26.7 mg
- Phosphorus
- 36.5 mg
- Zinc
- 0.07 mg
- Copper
- 0.06 mg
- Manganese
- 0.03 mg
- Selenium
- 48.6 mcg
Nutrition highlights
Per 1 undetermined cup (243 g), egg white is an excellent source of Selenium, Riboflavin, and Protein.
% of the FDA Daily Value per 1 undetermined cup (243 g) serving.
Key metrics
Nutrient density
Per 100 kcal, egg white delivers about 8% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest eggs & dairy to egg white by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, egg white is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in egg white?
- A 1 undetermined cup (243 g) serving of egg white has about 126 calories. Per 100 g, it has 52 calories — a low calorie density.
- How much protein is in egg white?
- Egg white provides about 26 g of protein per 1 undetermined cup (243 g) serving, which is 53% of the Daily Value — an excellent source.
- What are the macros in egg white?
- Per serving, egg white has roughly 26 g protein, 2 g carbohydrate, and 0 g fat. By calories, that is 91% protein, 6% carbohydrate, and 3% fat.
- Is egg white high in protein?
- Egg white has a protein density of about 21 g per 100 kcal, and 91% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in egg white?
- Per 1 undetermined cup (243 g), egg white is a notable source of Selenium and Riboflavin. The label above lists the full micronutrient profile with % Daily Values.
Use it
More eggs & dairy
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 172183 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Egg white Nutrition Facts.” https://www.nutrifactshub.com/foods/egg-white