How many grams are in one egg white?

In this article, we will answer the question “How many grams are in one egg white?”, are eggs low-calorie, are there any risks of eating eggs, how much protein does an egg contain, and where can you get protein other than from eggs.

How many grams are in one egg white?

A large in-shell egg that weighs 57 grams contains about 30 grams of egg white. This is equivalent to 2 tablespoons of liquid egg whites. When you break it down, the 30 grams of egg whites are 90% water and only 10% protein. More on this is in the article below.

The nutritional profile of eggs 

A whole egg gives you approx. 71 calories most of which come from the yolk of an egg. Eggs contain about 5 grams of fat and 185 mg of cholesterol. The amount of cholesterol adds up noticeably when you eat more than one whole egg in a day, especially if you have heart disease.

A whole egg is packed with vitamins and minerals such as Vitamin A, Vitamin B12, Vitamin B2, Vitamin B5, Vitamin D, Cholin, and Selenium. Most of these micronutrients are concentrated in the egg yolk.

Are eggs low-calorie?

Eggs are boasted of their low-calorie and high-protein content. This golden composition is particularly helpful for those striving to lose those extra kilos. Eggs contain complete or superior quality protein comprising all the essential amino acids.

Due to high protein content, eggs keep you full for longer, curbing and regulating your appetite. Not only that, eggs strengthen your muscles and keep you energetic.

Are there any risks of eating eggs?


Egg allergies are not uncommon, especially among children younger than 5. When you have an egg allergy, you have a malfunctioning immune system that mistakes the egg proteins for a threat.

Common symptoms of allergy include nausea, rashes, hives, vomiting, swelling, a runny nose, itchy, watery eyes, and an upset stomach. In the worst-case scenario, a person may experience anaphylaxis. 

Food poisoning 

Salmonellosis is a foodborne illness commonly caused by poultry, and meat products. Eggs may acquire the causal agent of salmonellosis, that is; Salmonella. This pathogenic bacteria can be destroyed by cooking the eggs to a safe internal temperature. 

To avoid salmonella contamination, one should stick to the golden rules of food safety laid out by the CDC here.

Poor absorption of nutrients in the gut

Raw eggs may contain some anti-nutrient factors that hinder the absorption of biotin from the gut. Vitamin B7, commonly known as Biotin, plays an important role in metabolism reactions. It helps extract the energy from the food you eat and make it usable for you.

If you eat raw eggs over a period of time, you’re putting yourself at risk of biotin deficiency. However, the protein that causes this interference, known as avidin, can be destroyed by cooking. Therefore, you must cook the eggs for them to be nutritionally beneficial to you.

How much protein does an egg provide?

Eggs contain approx. 6-7 grams of protein. The average protein content of the eggs, with respect to their size and weight, is given in the table below.

Egg size and weight Protein content 
Small egg (38 grams)4.79 grams 
Medium egg (44 grams)5.54 grams 
Large egg (50 grams)6.3 grams 
Extra large egg (56 grams)7.06 grams 
Jumbo egg (63 grams)7.94 grams 

There is a general misconception that says that raw eggs have more protein than the cooked eggs. But there is little truth in that. There is no scientific evidence that supports the said claim.

In fact, studies have shown that the proteins in cooked eggs are more readily available than those in raw eggs. The bottom line is that a whole raw egg, a whole fried egg, and a whole hard-boiled egg, all have the same amount of protein.

Where can you get protein other than from eggs?

Eggs are not the only fulfilling source of protein. Whether you want to skip eggs due to egg allergy, or simply because you are vegan, the following foods are remarkable sources of protein.

  • Tempeh (20.3g protein/100g tempeh)
  • Tofu (18.8g protein/100g of fried tofu) 
  • Lentils (24.6g protein/100g lentils)
  • Chickpeas (8.86g protein/100g chickpeas) 
  • kidney beans (22.5g protein/100g raw kidney beans) 
  • Black beans (21.6g protein/100g raw back beans) 
  • Almonds (21.2g protein/100g almonds)


In this article, we answered the question “How many grams are in one egg white?”, are eggs low-calorie, are there any risks of eating eggs, how much protein does an egg contain, and where can you get protein other than from eggs.


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