Egg Whites: Calories, Nutrition Facts, and Health Benefits (2026)

Egg whites are low in calories, with only 51 calories per 3 large whites (99 g). They contain 10.8 g of protein and 0.7 g of carbohydrates, making them an excellent source of lean protein without raising blood sugar levels.

This page provides an overview of the nutritional profile of egg whites, focusing on their benefits and how they fit into various dietary goals. We will explore the nutrition facts per serving and compare egg whites to other protein sources.

Egg Whites Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table details the composition of egg whites, highlighting their key nutrients per serving.

Values are for 3 large whites (99 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	51	52	3%
Protein	10.8 g	10.9 g	22%
Carbohydrates	0.7 g	0.7 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.7 g	0.7 g	-
Fat	0.2 g	0.2 g	0%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	161 mg	163 mg	3%
Sodium	164 mg	166 mg	7%
Selenium	20 mcg	20 mcg	36%

About 6% of egg whites calories come from carbohydrates, 90% from protein and 4% from fat.

Egg Whites by Health Goal

In this section, we evaluate how egg whites rate against common health and fitness goals.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (10.8 g in 51), very filling
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Good	Lean protein with modest saturated fat
Muscle gain	Good	High-quality complete protein at 10.8 g per serving

Egg Whites and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Egg Whites contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Egg Whites Compares to Other Protein Foods

The comparison table illustrates how egg whites stack up against other protein-rich foods.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Egg Whites	52	10.9	0.2	0.0
Egg	143	12.6	9.5	3.1
Chicken Breast	165	31.0	3.6	1.0
Greek Yogurt	59	10.3	0.4	0.1

Egg Whites Myths, Checked

Egg whites are healthier than whole eggs , Misleading. Whites are pure lean protein, but the yolk adds vitamins, choline and minerals.

Egg whites have no nutrients besides protein , Misleading. They are mostly protein, with some riboflavin and selenium.

How to Track Egg Whites

With egg whites, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log egg whites accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 egg whites?

Three large egg whites contain 51 calories. This makes them a low-calorie option for those looking to manage their weight.

Is egg whites good for weight loss?

Egg whites can be beneficial for weight loss due to their high protein content and low calorie count. With 10.8 g of protein per serving, they can help promote satiety without adding significant calories.

Can people with diabetes eat egg whites?

People with diabetes can safely consume egg whites, as they contain no carbohydrates and will not raise blood sugar levels. This makes them a suitable protein source for managing blood sugar.

How much protein is in egg whites?

Egg whites are a rich source of protein, providing 10.8 g per three large whites. This high protein content supports muscle maintenance and overall health.

Is egg whites high in sugar?

Egg whites are low in sugar, containing only 0.7 g per serving. This makes them a good choice for those monitoring their sugar intake.

Are egg whites better than whole eggs?

Egg whites offer a lean protein alternative to whole eggs, which contain more fat and calories. They are beneficial for those seeking to reduce fat intake while still obtaining protein.

Key Takeaways

• Egg whites contain 51 calories per 3 large whites.
• They provide 10.8 g of protein, making them a great lean protein source.
• Egg whites have 0 g of fiber and 0.7 g of sugar.
• They contain 164 mg of sodium and 20 mcg of selenium per serving.
• Egg whites do not raise blood sugar due to their lack of carbohydrates.
• They are lower in calories and fat compared to whole eggs.