Protein in egg whites by portion
| Portion | Protein |
|---|---|
| egg white (33 g) | 3.6 g |
| cup (243 g) | 27 g |
| 100 g | 11 g |
Typical values. Brands and recipes vary, so check the label when you have one.
How egg whites compares
Egg whites ranks #32 of 44 common high-protein foods by protein per 100 g. Here it is next to similar foods:
How much egg whites to hit your target
273 gof egg whites gives you 30 g of protein, a typical meal
3%of a 126 g daily target in one egg white
9%of a 126 g daily target in 100 g
126 g is the target for a 70 kg (154 lb) adult who wants to build muscle. Your number depends on your weight and goal: calculate your daily protein.
Questions about protein in egg whites
How much protein is in one egg white?
One egg white (33 g) has about 3.6 g of protein. Per 100 g, egg whites has 11 g.
Is egg whites high in protein?
It is a good source. Egg whites has 11 g of protein per 100 g, which ranks #32 of the 44 foods in our list. It works well alongside a richer protein source.
How much egg whites do I need for 30 g of protein?
About 273 g, or about 8.5 egg whites, gives you 30 g of protein, a typical amount for one meal.
