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Protein in 3 Egg Whites

So how much protein is in 3 egg whites?

In three egg whites, there is about 10.8 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.

3 egg whites is about the same as 3/8 cup of egg whites.

Are egg whites good for you?

Eggs whites offer various benefits, including weight loss and muscle development.

  1. Protein Content: Egg whites are a great source of lean protein with approximately 3.6 grams of protein per large egg white. This is particularly advantageous for individuals seeking to boost their protein intake without exceeding recommended levels of fat or cholesterol.
  2. Nutritional Value: Despite being protein-rich, egg whites lack certain nutrients present in the yolk, which contains most of the egg’s vitamins, minerals, and fats. Nonetheless, egg whites still contribute nutritional value, including vitamins like riboflavin and selenium.
  3. Popular Among Athletes and Health-Conscious Individuals: Athletes, bodybuilders, and those adhering to fitness-oriented or calorie-controlled diets favor egg whites due to their high protein content and low-calorie nature. This makes them great for muscle building and maintenance without introducing excessive calories from fat.
  4. Dietary Uses: Given their lower fat and cholesterol content compared to whole eggs, egg whites are remarkably versatile in culinary applications, especially ‘healthier’ versions of omelets and scrambled eggs.
The small transparent bowl with egg whites is on the yellow surface. Near it, there are some eggshells | Hurry The Food Up

We don’t necessarily agree with the word ‘healthy’ here: see below the trade-offs associated with omitting the yolk.

In summary, egg whites are beneficial for those looking to manage their fat and cholesterol intake while ensuring essential protein, along with some vitamins and minerals. They offer a nutritious and protein-packed dietary option.

However, it’s important to note that by foregoing the yolk, you do pass up many vitamins, minerals and fats.

In practice, I make an effort to consume eggs in their entirety whenever possible (not in one bite, but the whole egg). This ensures I get the whole range of benefits.

What else is in an egg? Egg white nutritional data

3 egg whites contain 51.6 calories per serving.

Here’s a quick overview of 1 serving of 3 eggs:

Kcal 51.6kcal
Carbs 0.723g
Fat 0.168g
Protein 10.8g

Hen’s egg whites are also a good source selenium and riboflavin.

Protein in 3 Egg Whites
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Curious about protein in 3 egg whites? They're a healthy choice for extra well-being!
Author: Dave


  • 3 egg whites


Nutrition Facts
Protein in 3 Egg Whites
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 3 eggs?

Whether egg whites are scrambled, boiled, fried, poached or eaten raw doesn’t significantly alter their protein content.

However, there are a few exceptions.

For instance, if fried egg whites are cooked in oil, they may contain more fat and calories.

The protein could also increase in scrambled egg whites if milk or cheese is added.

Contrary to popular belief, choosing cooked eggs over raw eggs actually results in MORE protein.

This is not because there is suddenly more protein, but due to higher protein absobtion. This improved bioavailability goes for egg whites as well.

So there’s no need to eat them raw!

In addition to protein, an egg also contains various essential nutrients. Egg whites can contribute to weight loss, although some of these nutrients are lost when the yolk is removed.

In general, the egg is an excellent and balanced source of both macronutrients and micronutrients for humans, and is likely at its nutritional best when consumed whole.

A piece of bread with egg whites and greens on the top is on the yellow plate | Hurry The Food Up

Is it safe to eat 3 egg whites per day?

Yes, it is generally considered safe to eat 3 egg whites a day.

We would also recommend choosing whole eggs for your diet unless there is a medical reason to avoit them.

For individuals with (or a high risk of) cardiovascular disease or diabetes, it is recommended to restrict whole egg consumption to no more than one egg per day.

Currently, there is no defined “recommended upper limit” for overall egg intake ( including egg whites), and no specific data indicating positive or negative effects beyond one egg per day.

As a precaution, I would advise limiting egg white intake to 2-3 per day to ensure safety.

How to eat 3 egg whites a day?

Experiment with egg whites using these recipes:

Try making meringue hearts with whipped cream and raspberries.

Bake some chocolate meringue cookies.

How much protein is in…


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