The short answer
100 g of egg white has 10.8 g of protein and 45 kcal.1 That's about 22% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of egg white
| Per 100 g | Amount |
|---|---|
| Energy | 45 kcal (187 kJ) |
| Protein | 10.8 g ± 0.1 |
| Fat | 0.1 g |
| Carbohydrate | 0 g |
| Fibre | 0 g |
| Water | 86.7 g |
IFCT measured eggs raw, boiled and as an omelette. Figures are per 100 g of the edible part, without the shell. Egg sizes vary, so weigh yours for an exact count.
How much egg white for your protein?
The amounts below are worked out from IFCT's figure of 10.8 g per 100 g. To see how egg white fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 92 g | 41 kcal |
| 20 g of protein | 185 g | 83 kcal |
| 30 g of protein | 277 g | 125 kcal |
How egg white compares
Egg white has more protein per 100 g than 51% of the 542 foods in IFCT 2017. Here it is beside the other eggs we cover:
| Eggs | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Omelette | 16.5 g | 170 | 40% |
| Egg yolk | 15.7 g | 297 | 22% |
| Duck egg | 14.6 g | 182 | 33% |
| Boiled egg | 13.4 g | 148 | 37% |
| Egg | 13.3 g | 135 | 40% |
| Desi egg | 13.1 g | 168 | 32% |
| Egg white | 10.8 g | 45 | 99% |
Other foods with similar protein: sooji (11.4 g), bajra (11 g), barley (10.9 g), atta (10.6 g), maida (10.4 g). For more protein per 100 g, try soybean (37.8 g), masoor dal (24.4 g), moong dal (23.9 g). See every food on one protein chart.
Protein quality
Egg protein contains all the essential amino acids in good proportions, which is why it is often used as the reference protein. The white is mostly water and protein; the yolk carries the fat and also has protein.3
Common questions
How much protein is in 100 g of egg white?
10.8 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for egg white, per 100 g of the edible part. 100 g also gives 45 kcal.
How much egg white gives 20 g of protein?
About 185 g. That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is egg white a good source of protein?
99% of its calories come from protein, and it has more protein per 100 g than 51% of the 542 foods in IFCT 2017. Egg protein contains all the essential amino acids in good proportions, which is why it is often used as the reference protein.
Is the protein in egg white or yolk?
Both. Per 100 g, raw egg white has 10.8 g of protein and raw yolk has 15.7 g (IFCT 2017). The white has almost no fat; the yolk carries the fat and most of the calories.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. who.int