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How Much Protein in a Cup of Egg White?

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So how much protein is in 1 cup of egg white?

In one cup of egg white, there is about 26.5 grams of protein. This is using raw, large eggs without the yolk.

Infographic of How Many Egg Whites are in a Cup | Hurry The Food Up

We have taken our data from the U.S. Department of Agriculture.

1 cup of egg white is about the same as 8 egg whites.

Are egg whites good for you?

Egg whites are great for many things, including weight loss and building muscle.

  1. Protein Content: With approximately 3.6 grams of protein per large egg white, they serve as an excellent source of lean protein. It’s ideal for individuals seeking to boost protein intake without increasing fat or cholesterol consumption.
  2. Nutritional Value: While egg whites lack certain nutrients present in the yolk, such as vitamins and fats, they still provide valuable nutrients like riboflavin and selenium.
  3. Popular Among Athletes and Health-Conscious Individuals: Athletes, bodybuilders, and people following fitness or calorie-controlled diets favor egg whites due to their high protein content and low calorie count. They support muscle growth and maintenance without excessive fat intake.
  4. Dietary Uses: Egg whites are highly adaptable, and commonly used in ‘healthier’ versions of omelets and scrambled eggs due to their lower fat and cholesterol content compared to whole eggs.

We don’t necessarily agree the word ‘healthy’ fits perfectly here: read on for more info.

A tray of eggs on a marble surface | Hurry The Food Up

In summary, egg whites are a healthy, protein-rich food that can help people cut fat and cholesterol while getting necessary proteins, vitamins and minerals.

However, if you don’t eat the yolk, you won’t get as many healthy fats, minerals, and vitamins.

To obtain the whole spectrum of advantages, I try to eat eggs whole (not in one bite, just to clarify, but the entire egg), whenever I can.

What else is in egg white? Egg White Nutritional Data

1 cup of egg whites contains 126 calories per serving.

Here’s a quick overview of 1 cup of egg whites:

Kcal 126kcal
Carbs 1.77g
Fat 0.413g
Protein 26.5g

Hen’s egg whites are rich in riboflavin and selenium as well.

How Much Protein in a Cup of Egg White?
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How much protein in a cup of egg white? Find out everything about egg white benefits and easy recipes to try!
Author: Dave


  • 1 cup egg whites


Nutrition Facts
How Much Protein in a Cup of Egg White?
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
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Does the cooking method change how much protein is in 1 cup of eggs?

The cooking method for egg whites doesn’t significantly alter their protein content, though there are exceptions.

Fried egg whites cooked in oil may contain more fat and calories. Additionally, scrambled egg whites with added milk or cheese could offer more protein.

Contrary to popular belief, eating cooked eggs gives you a little MORE protein than eating raw eggs due to improved protein absorption.

This is because cooked eggs have a higher protein bioavailability. The same holds true for egg whites.

Besides being rich in protein, eggs are packed with essential nutrients. Additionally, eating egg whites can aid in weight loss. However, removing the yolk diminishes some of these nutrients.

Overall, eggs are a superb source of both macronutrients and micronutrients for humans. It’s probably at its best when eaten whole.

The bowl with the egg mixture and the whisk are surrounded by other ingredients | Hurry up with the food

Is it safe to eat 1 cup of egg whites per day?

A cup of egg whites (8 egg whites) per day is usually fine for most healthy people.

If you want to play it safe, I recommend eating no more than 2-3 egg whites daily.

We would also recommend eating whole eggs unless you have a medical reason not to.

For example, one whole egg daily is the recommended maximum for people with diabetes or cardiovascular disease, or who are at high risk for developing these conditions.

At this time, there is no longer any “recommended upper limit” on the number of eggs eaten each day, and there is also no specific data that suggests any health benefits or drawbacks from eating more than 1 egg a day.

How to eat 1 cup of egg whites a day?

These recipes can help you add more egg whites to your diet:

Make baked veggie egg white bites.

Satisfy your sweet tooth with chocolate cherry pecan studded meringue cookies.

Enjoy a quick breakfast with an egg white omelette.


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