Protein in 2 Egg Whites
So how much protein is in 2 egg whites?
In two egg egg whites there is about 7.2 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.
2 egg whites is about the same as ¼ cup of egg whites.
Are egg whites good for you?
Eggs whites are great for many things, including weight loss and building muscle.
- Protein Content: A single large egg white contains about 3.6 grams of protein. This makes them a great source of lean protein, particularly for individuals looking to increase their protein intake without consuming too much fat or cholesterol.
- Nutritional Value: While egg whites are rich in protein, they lack some of the nutrients found in the egg yolk. The yolk contains most of the egg’s vitamins, minerals, and fats. However, egg whites still offer some nutritional benefits, including vitamins like riboflavin and selenium.
- Popular Among Athletes and Health-Conscious Individuals: Due to their high protein content and low-calorie count, egg whites are popular among athletes, bodybuilders, and those following fitness-oriented or calorie-controlled diets. They help in muscle building and maintenance without the added calories from fat.
- Dietary Uses: Egg whites are extremely versatile in cooking. They’re commonly used in ‘healthier’ versions of omelets and scrambled eggs, as they contain less fat and cholesterol than whole eggs.
We don’t necessarily agree with the word ‘healthy’ here: see below for more details.
In summary, egg whites are a nutritious, protein-rich food choice, especially beneficial for those looking to manage their fat and cholesterol intake while still consuming essential proteins and some vitamins and minerals.
However, by foregoing the yolk, you do miss out on many vitamins, minerals and fats.
When possible I try to eat my eggs whole (not in one bite, just to be clear, but the entire egg) to get the whole range of benefits.
What else is in an egg? Egg white nutritional data
2 egg whites contain 34.4 calories per serving.
Here’s a quick overview of 1 serving of 2 eggs:
Hen’s egg whites are also a good source selenium and riboflavin.
Ingredients
- 2 egg whites
Nutrition
Does the cooking method change how much protein is in 2 eggs?
Whether egg whites are scrambled, boiled, fried, poached or eaten raw doesn’t really change how much protein is in them.
There are be a few exceptions though.
For example, there could be more fat and calories in fried egg whites if they are cooked in oil.
There could also be more protein in scrambled egg white if milk or cheese is added.
Contrary to popular belief, eating cooked eggs over raw eggs actually offers a little MORE protein, so no need to gulp them down raw!
This is not because there is suddenly more protein, but because our bodies can absorb the protein better. This is attributed to the improved bioavailability of protein in cooked eggs. This goes for egg whites, too.
As well as being high in protein, an egg also has lots of other important nutrients. Egg whites can also help with weight loss. You lose some of those nutrients when you take away the yolk.
Overall the egg is a brilliant, balanced source of both macronutrients and micronutrients for humans, and is probably at its best when eaten whole.
Is it safe to eat 2 egg whites per day?
Yes, it is generally considered safe to eat 2 egg whites a day.
We would also recommend eating whole eggs unless you have a medical reason not to.
For example, those with (or a high risk of) cardiovascular disease or diabetes are recommended to eat no more than one whole egg per day.
There is currently no longer any “recommended upper limit” for egg ( including egg white) intake, and no specific data that can be used for more than 1 per day – positively or negatively.
I would advise erring on the side of caution and limiting to 2-3 egg whites a day to be safe.
How to eat 2 egg whites a day?
You can try adding more egg whites to your diet with these recipes:
Make healthy scrambled egg whites.
Elevate your breakfast with an egg white breakfast wrap.
Satisfy your sweet cravings with this nougat recipe.
We don’t have any egg white recipes yet!
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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