How many calories are in egg whites?
A large egg white (1.2 oz, 33 g) has 18 calories. Per 3.5 oz (100 g): 55 calories.
Numbers are for the USDA entry Eggs, Grade A, Large, egg white. Other forms are compared below.
Calories in egg whites by size and measure
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 8.6 oz (243 g) | 134 calories | 26 g | 5.7 g | 0 g |
| 1/2 cup | 4.3 oz (122 g) | 67 calories | 13 g | 2.9 g | 0 g |
| 1 egg white | 1.2 oz (34 g) | 19 calories | 3.6 g | 0.8 g | 0 g |
| 1 large | 1.2 oz (33 g) | 18 calories | 3.5 g | 0.78 g | 0 g |
| 1 oz | 28 g | 16 calories | 3 g | 0.67 g | 0 g |
| 100 g | 3.5 oz | 55 calories | 10.7 g | 2.4 g | 0 g |
Weights are the household measures USDA lists for this exact food.
Where the calories come from
A large egg white (1.2 oz, 33 g) has:
- Protein: 3.5 g per serving, about 82% of calories
- Carbs: 0.78 g per serving, about 18% of calories
Shares use 4 calories per gram of protein and carbs and 9 per gram of fat. USDA calculates total calories with factors specific to each food, so shares are approximate.
How egg whites compare with other dairy foods and eggs
Among the 50 dairy foods and eggs people look up most, egg whites rank 47th for calories per 3.5 oz (100 g) and 48th per typical serving.
| # | Food | Serving | Per serving | Per 100 g |
|---|---|---|---|---|
| 1 | Cheese ball | 1 oz, 28.4 g | 125 calories | 441 calories |
| 2 | Parmesan cheese | 1 oz, 28.4 g | 119 calories | 421 calories |
| 3 | Gruyere cheese | 1 oz, 28.4 g | 117 calories | 413 calories |
| … | ||||
| 37 | Eggs | 1 large, 50 g | 74 calories | 148 calories |
| … | ||||
| 42 | Cottage cheese | 1/2 cup, 110 g | 92 calories | 84 calories |
| … | ||||
| 45 | Chocolate milk | 1 cup, 250 g | 160 calories | 64 calories |
| 46 | Whole milk | 1 cup, 249 g | 149 calories | 60 calories |
| 47 | Egg whites | 1 large, 33 g | 18 calories | 55 calories |
| 48 | Egg white omelet | 1 egg white, 33 g | 17 calories | 52 calories |
| 49 | Kefir | 1 cup, 244 g | 127 calories | 52 calories |
The list is the 50 dairy foods and eggs most asked about in US searches for protein, calories, carbs, sugar and fiber, each as one USDA entry with its usual serving. Rows in between are skipped (…).
Keep exploring
Sources
Nutrients and household measures: USDA FoodData Central, April 2026 release (accessed 2026-10-14)
- Eggs, Large, egg white: Eggs, Grade A, Large, egg white, FDC ID 747997 (Foundation Foods, published 2019-12-16)
Comparison foods:
- Cheese ball: Cheese ball, FDC ID 2705781
- Parmesan cheese: Cheese, parmesan, grated, FDC ID 325036
- Gruyere cheese: Cheese, gruyere, FDC ID 171242
- Eggs: Eggs, Grade A, Large, egg whole, FDC ID 748967
- Cottage cheese: Cheese, cottage, lowfat, 2% milkfat, FDC ID 328841
- Chocolate milk: Milk, chocolate, lowfat, with added vitamin A and vitamin D, FDC ID 170881
- Whole milk: Milk, whole, 3.25% milkfat, with added vitamin D, FDC ID 746782
- Egg white omelet: Egg white omelet, scrambled, or fried, no added fat, FDC ID 2707289
- Kefir: Kefir, FDC ID 2705394
How we calculate: every amount is the USDA value per 3.5 oz (100 g) scaled to the gram weight USDA lists for that measure. 1 oz = 28.35 g and 1 lb = 453.6 g. A dash (—) means USDA reports no value. How we verify.