For anyone working in the kitchen, especially in baking, precision is a cornerstone of success. While many recipes simply list "2 egg whites," understanding how many grams is 2 egg whites can be the difference between a perfect meringue and a flop. This guide breaks down the standard weights, explains why they vary, and provides crucial tips for accurate measurement.
Standard Weights for 2 Egg Whites by Size
The weight of an egg white is not uniform; it depends entirely on the size of the egg. A good rule of thumb for a large US egg is that the white accounts for roughly 30 grams of the total weight. This means that for 2 large egg whites, you can expect approximately 60 grams. However, this figure is just an average, and eggs of the same size can still have minor variations. For precise results, especially in sensitive recipes, a digital kitchen scale is your best tool. Different regions also classify egg sizes differently, further highlighting the importance of weighing.
Understanding the Difference: US vs. UK Eggs
Egg size standards vary across the globe. What's considered a 'large' egg in the US is often equivalent to an 'extra-large' in the UK. For a UK large egg, the white weighs around 42 grams, which means 2 UK large egg whites would be about 84 grams. This significant difference demonstrates why a global recipe might fail if you don't use a scale to convert measurements properly.
Here is a list of typical egg white weights per egg size, based on US standards:
- Small Egg: Approximately 28-30 grams per egg white.
- Medium Egg: Approximately 30-33 grams per egg white.
- Large Egg: Approximately 30-33 grams per egg white, with 30g being a standard professional measurement.
- Extra-Large Egg: Approximately 33-35 grams per egg white.
- Jumbo Egg: Up to 40 grams or more per egg white.
Why Weight Matters More Than Volume
For many baking applications, measuring eggs by weight is far superior to measuring by volume (such as with tablespoons or cups). Here are a few reasons why:
- Consistency: The water content of an egg white is approximately 90%. Any slight variation in size can throw off the moisture balance in a delicate recipe, leading to inconsistent outcomes.
- Moisture Control: For recipes where moisture is critical, like cookies or cakes, a kitchen scale ensures you add the exact right amount of liquid, preventing flat or dense results.
- Whipping Power: Recipes relying on whipped egg whites, such as soufflés or meringues, require a precise protein-to-liquid ratio. A slightly larger or smaller egg can impact the final volume and stability of your foam.
Comparison Table: 2 Egg Whites by Size (US Standards)
| Egg Size (US) | Approx. Grams per 1 White | Approx. Grams for 2 Whites | Approx. Ounces for 2 Whites |
|---|---|---|---|
| Small | 28-30 g | 56-60 g | 2.0-2.1 oz |
| Medium | 30-33 g | 60-66 g | 2.1-2.3 oz |
| Large | 30-33 g | 60-66 g | 2.1-2.3 oz |
| Extra-Large | 33-35 g | 66-70 g | 2.3-2.5 oz |
Nutritional Breakdown of 2 Egg Whites
Beyond baking, a precise measurement is also helpful for nutritional tracking. Based on the weight of two large egg whites, here's an approximate nutritional profile:
- Calories: ~34 kcal
- Protein: ~7 grams
- Fat: Trace amounts (<0.1g)
- Carbohydrates: Trace amounts (~0.5g)
- Sodium: ~110 mg
This makes egg whites an excellent, lean protein source for those looking to manage their macros or increase protein intake without adding significant calories or fat.
Practical Tips for Measuring Egg Whites
- Use a digital scale: This is the most accurate method. Simply place your bowl on the scale, tare it to zero, and add your egg whites until you reach the desired weight. For two large egg whites, aim for about 60 grams.
- Separate eggs carefully: Ensure no yolk contaminates the whites, as even a small amount of fat can prevent the whites from whipping properly.
- Consider carton egg whites: For maximum consistency and convenience, especially for recipes that rely on exact measurements, consider using pasteurized egg whites from a carton. They provide a standardized weight and volume, though their whipping properties can be slightly diminished if previously frozen.
Conclusion
While a rough estimate of 60 grams for 2 large egg whites is often sufficient for casual cooking, a precise measurement is recommended for accurate nutritional tracking and, most importantly, consistent baking results. Using a kitchen scale and being aware of regional differences in egg sizing can help you achieve professional-level precision in your culinary creations. For delicate recipes like meringues, soufflés, and angel food cake, taking the extra step to weigh your egg whites will pay off significantly in the final product.
For more detailed information on egg conversions, you can check reliable sources like Joy of Baking.
