Dairy and eggs
How much protein is in egg whites?
The white of one large egg has about 3.6 g of protein.
That's 11 g of protein per 100 g, or 21 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 large egg white | 33 g | 3.6 g | 17 |
| 1 cup | 243 g | 27 g | 126 |
| 100 g | 100 g | 11 g | 52 |
How egg whites compares
Other dairy and eggs, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Whey protein powderwhey-based | 78 g | 22 g |
| Greek yogurtplain, nonfat | 10 g | 17 g |
| Cottage cheese2% low-fat | 11 g | 13 g |
| Skim milknonfat | 3.4 g | 9.9 g |
| Plain yogurtlow fat | 5.3 g | 8.3 g |
| Ricottapart-skim | 11 g | 8.3 g |
| Eggswhole, hard-boiled | 13 g | 8.1 g |
| Mozzarellapart-skim, low moisture | 24 g | 8.1 g |
| Swiss cheesesliced | 27 g | 6.9 g |
| Parmesangrated | 28 g | 6.8 g |
| Milk2% reduced fat | 3.3 g | 6.6 g |
| Cheddar cheeseregular | 23 g | 5.7 g |
| Fetacrumbled | 14 g | 5.4 g |
| Whole milk3.25% fat | 3.2 g | 5.2 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. The white of one large egg covers about 12% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Egg, white, raw, fresh", FDC ID 172183). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.