Protein in 1 Egg White
So how much protein is in 1 egg white?
In one egg white, there is about 3.6 grams of protein. This is using raw, large eggs without the yolk.
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We have taken our data from the U.S. Department of Agriculture.
1 egg white is about the same as 2 tablespoons (⅛ cup) of egg whites.
Are egg whites good for you?
Egg whites serve various purposes, such as aiding in weight loss and building muscle.
- Protein Content: With approximately 3.6 grams of protein per large egg white, they are a great source of lean protein. It’s particularly suitable for individuals aiming to boost protein intake without excessive fat or cholesterol.
- Nutritional Value: Despite their protein richness, egg whites lack some nutrients present in the egg yolk, which houses most of the egg’s vitamins, minerals, and fats. However, egg whites still provide nutritional advantages, including vitamins like riboflavin and selenium.
- Popular Among Athletes and Health-Conscious Individuals: Egg whites are favored by athletes, bodybuilders, and health-conscious individuals due to their high protein and low-calorie content. They contribute to muscle building and maintenance without extra calories from fat.
- Dietary Uses: Egg whites showcase versatility in cooking. They’re commonly used in ‘healthier’ versions of omelets and scrambled eggs for their lower fat and cholesterol content compared to whole eggs.
We don’t necessarily agree with the word ‘healthy’ in this context: see below for further details.
In summary, egg whites stand as a nutritious, protein-rich option, especially beneficial for those managing fat and cholesterol intake while obtaining essential proteins, vitamins, and minerals.
However, by skipping the yolk, you do miss out on many vitamins, minerals and fats.
I make an effort to consume my eggs whole (not in a single bite, just to be clear, but the entire egg) to ensure I obtain the full spectrum of benefits.
What else is in an egg? Egg white nutritional data
1 egg white contains 17.2 calories per serving.
Here’s a quick overview of 1 serving of 1 egg:
The egg whites of hen’s eggs also serve as a notable source of selenium and riboflavin.
Ingredients
- 1 egg white
Nutrition
Does the cooking method change how much protein is in 1 egg white?
The method of preparing egg whites, whether they are scrambled, boiled, fried, poached or eaten raw, doesn’t generally alter the protein content.
There are a few exceptions to consider though.
For example, fried eggs may contain more fat and calories if cooked in oil.
Similarly, adding milk or cheese to scrambled egg whites can increase their protein content.
Contrary to common belief, eating cooked eggs instead of raw ones can actually provide a slightly higher protein intake.
This is not due to a sudden increase in protein content but rather because our bodies can absorb the protein more efficiently. This enhanced bioavailability applies to egg whites as well.
In addition to being a rich source of protein, an egg offers numerous other nutrients. Egg whites are also beneficial for weight loss. It’s worth noting that removing the yolk results in the loss of some of these nutrients.
Overall the egg remains a fantastic, well-rounded source of both macronutrients and micronutrients for humans. It is probably at its best when consumed whole.
Is it safe to eat 1 egg white per day?
Yes, it is generally considered safe to eat 1 egg white a day.
We would also recommend including whole eggs in your diet unless there is a medical reason not to do so.
For example, those with (or a high risk of) cardiovascular disease or diabetes are advised to limit their whole egg intake to no more than one egg per day.
Currently, there is no established “recommended upper limit” for egg ( including egg white) intake, and no specific data beyond one egg per day, either positively or negatively.
As a precautionary measure, I would advise limiting it to 2-3 egg whites a day to be safe.
How to eat 1 egg white a day?
Consider these recipes to eat 1 egg white a day:
Try some spicy candied pecans.
Make a romantic Pink Lady cocktail.
How much protein is in…
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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