How many calories are in one whole white?

November 9, 2025 •

3 min read

According to nutritional data, a single large egg white contains approximately 17-20 calories, while a medium egg white has about 15. Understanding how many calories are in one whole white is crucial for those monitoring their calorie intake for weight management or muscle gain, as it offers a low-calorie, high-protein option.

Quick Summary

An egg white's calorie count varies by size, with a large egg white containing around 17-20 calories and almost no fat. It is a lean, protein-rich food source, often used for weight management, but lacks the fat-soluble vitamins found in the yolk.

Key Points

Low Calorie Source: One large egg white contains approximately 17-20 calories, making it a very low-calorie protein source.
High in Protein: Egg whites are packed with protein (about 4 grams per large egg white) and are a complete protein source, containing all nine essential amino acids.
Fat and Cholesterol-Free: Egg whites contain virtually no fat or cholesterol, unlike the yolk, which holds all the fat and cholesterol in an egg.
Size Matters: The calorie count varies with egg size; a medium egg white has about 15 calories, while a small one has around 13.
Part of a Balanced Diet: While egg whites are great for cutting calories, eating the whole egg provides a broader range of nutrients, including fat-soluble vitamins found in the yolk.
Versatile Ingredient: Egg whites are highly versatile and can be used in scrambles, omelets, and smoothies to increase protein intake.
Weight Management Tool: The high protein content and low-calorie nature of egg whites can aid in weight loss by promoting feelings of fullness.
Nutrient-Dense Option: For those managing calorie and fat intake, mixing one whole egg with extra egg whites is a strategy to gain more protein and some key nutrients.

Understanding the Calorie Count of Egg Whites

The number of calories in one whole white, also known as the albumen, depends directly on the size of the egg. The larger the egg, the more albumen it contains, which leads to a slightly higher calorie count. Since egg whites are primarily made of water and protein, they are a popular food choice for those seeking a high protein, low-calorie diet. Separating the white from the yolk is a common practice to reduce fat and cholesterol intake, though it also means forgoing many of the essential vitamins and minerals housed in the yolk.

Nutritional Breakdown by Egg Size

To give a more precise answer to how many calories are in one whole white, it's important to consider the standard sizes of chicken eggs. The figures below are based on general nutritional information, and specific brand data may vary slightly. A raw egg white contains virtually no fat or cholesterol, making it a very clean protein source.

Large Egg White:

Calories: ~17-20
Protein: ~3.6-4 grams
Fat: 0 grams
Carbohydrates: <1 gram

Medium Egg White:

Calories: ~14-16
Protein: ~3.8 grams
Fat: Trace amounts
Carbohydrates: <1 gram

Small Egg White:

Calories: ~13
Protein: ~2.7 grams
Fat: 0 grams
Carbohydrates: <1 gram

As you can see, the difference is not substantial, but it can be relevant for those tracking macros meticulously. It is also important to remember that these figures are for the egg white alone, with no added ingredients during preparation.

Egg White vs. Whole Egg: A Calorie Comparison

While the focus here is on how many calories are in one whole white, it's worth comparing it to the calorie count of a whole egg to put things in perspective. The yolk is where the majority of the fat, cholesterol, and many vitamins are stored, which is why it significantly increases the total calorie count.


Feature	One Large Egg White	One Large Whole Egg
Calories	~17-20 calories	~72-74 calories
Protein	~4 grams	~6 grams
Fat	0 grams	~5 grams
Cholesterol	0 mg	~186 mg
Key Nutrients	Primarily protein, riboflavin, selenium	Vitamins A, D, E, K, B complex, choline, iron, zinc

This comparison table clearly demonstrates why egg whites are often favored by those looking to cut fat and calories, while whole eggs offer a more complete nutritional profile due to the yolk.

Practical Applications for a Low-Calorie Diet

Egg whites are incredibly versatile and can be incorporated into many meals to boost protein intake without adding significant calories. They are a staple in recipes for weight loss and muscle building due to their high protein-to-calorie ratio.

Healthy Egg White Scrambles: Mix egg whites with a variety of vegetables like spinach, bell peppers, and onions for a low-calorie, high-volume breakfast.
Protein-Packed Smoothies: Pasteurized liquid egg whites can be blended into smoothies for an easy, raw protein boost.
Baking with Egg Whites: Use them to make meringue, protein pancakes, or low-fat baked goods.
Mixed Egg Meals: For a balance of nutrients, some people combine one whole egg with several egg whites to increase protein while controlling cholesterol and fat intake.

Conclusion

Ultimately, understanding how many calories are in one whole white is straightforward, with the number hovering around 17-20 for a large egg. While egg whites are a fantastic, lean source of protein, it is important to remember that the yolk contains many vital nutrients. For a well-rounded diet, consuming whole eggs offers the most comprehensive nutritional benefits. However, for those with specific dietary goals focused on reducing fat and calories, egg whites are an excellent and versatile option. Whether you choose the whole egg or just the white, both can be part of a healthy eating plan depending on your needs.

UT Physicians provides further insight on the benefits of whole eggs versus just the whites.

Can you eat raw egg whites?

Consuming raw, pasteurized egg whites is generally safe, though there is a minor risk of salmonella. Thorough cooking eliminates this risk.

Frequently Asked Questions

Not necessarily; while egg whites are lower in calories, fat, and cholesterol, whole eggs offer a wider spectrum of nutrients, including vitamins A, D, E, K, B vitamins, and healthy fats found in the yolk. For overall nutrition, a whole egg is more complete, but egg whites are beneficial for those focusing on low-fat, high-protein intake.

Crack the egg and gently pass the yolk back and forth between the two shell halves, letting the white fall into a bowl below. For easier separation, use your clean fingers or a special egg separator tool.

Yes, liquid egg whites from a carton are a convenient option. They are pasteurized, making them safe for recipes that don't require cooking, like smoothies, and offer a precise way to measure quantities.

Based on the calculation for a large egg, three large egg whites would contain approximately 51-60 calories, depending on the exact size and nutritional data used.

Yes, egg whites can support weight loss due to their high protein content and low-calorie count. The protein helps increase satiety, which can reduce overall calorie consumption.

Cooking methods themselves do not change the inherent calories of the egg white. However, cooking with added ingredients like oil, butter, or cheese will increase the total calorie count of the final dish.

The primary nutrient in an egg white is protein. It is a source of high-quality protein, which is essential for muscle repair and growth.

The yolk contains a majority of the egg's vitamins (A, D, E, K) and minerals (iron, zinc), as well as healthy fats. The white primarily contains protein and water.

In many cases, yes, particularly for low-fat cooking and baking where structure is more important than richness. However, substituting whole eggs will alter the fat content, flavor, and texture of the final product.