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Protein in 4 Egg Whites

So how much protein is in 4 egg whites?

In four egg whites, there is about 14.4 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.

4 egg whites is about the same as ½ cup of egg whites.

Are egg whites good for you?

Egg whites are known for their various benefits including weight loss and muscle development.arious benefits, including weight loss and muscle development.

  1. Protein Content: Egg whites serve as an excellent source of lean protein with approximately 3.6 grams of protein per large egg white. This helps increase protein intake without exceeding recommended levels of fat or cholesterol.
  2. Nutritional Value: Despite their protein richness, egg whites lack certain benefits found in the yolk. This is because the yolk contains most of the egg’s vitamins, minerals, and fats. However, egg whites still provide nutritional value, including vitamins like riboflavin and selenium.
  3. Popular Among Athletes and Health-Conscious Individuals: Due to their high protein content and low-calorie nature, egg whites are favored by individuals following fitness-oriented or calorie-controlled diets. This makes them ideal for athletes, bodybuilders and anyone interested in muscle building and maintenance without introducing excessive calories from fat.
  4. Dietary Uses:
  5. Egg whites, with their lower fat and cholesterol content compared to whole eggs, are remarkably versatile in cooking. They are especially well-suited for creating ‘healthier’ versions of omelets and scrambled eggs.
Someone holds a spoon with egg white in one hand and in the other  - boiled egg in the shell | Hurry The Food Up

We don’t necessarily agree with calling this ‘healthy’: see below for more info.

In summary, egg whites offer a nutritious and protein-packed food choice for those seeking to manage their fat and cholesterol intake while securing essential protein, vitamins and minerals.

However, by omitting the yolk, you do miss out on many vitamins, minerals and fats.

In reality, I try to eat the whole egg whenever I can (not in one bite, just to be clear, but the entire egg). This way, I make sure to enjoy all the benefits it offers.

What else is in an egg? Egg white nutritional data

4 egg whites contain 68.8 calories per serving.

Here’s a quick overview of 1 serving of 4 eggs:

Kcal 68.8kcal
Carbs 0.964g
Fat 0.224g
Protein 14.4g

Egg whites from hen’s eggs are also a good source selenium and riboflavin.

Protein in 4 Egg Whites
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Curious about the protein in 4 egg whites? They're a nutritious addition for improved health!
Author: Dave


  • 4 egg whites


Nutrition Facts
Protein in 4 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 4 eggs?

Eating egg whites in different ways—scrambled, boiled, fried, poached, or raw—doesn’t change their protein content much.

However, there are a few exceptions.

If you fry egg whites in oil, they might have more fat and calories. Adding milk or cheese to scrambled egg whites could also increase their protein.

Contrary to popular belief, choosing cooked eggs over raw ones actually gives you MORE protein. So there’s no need to eat them raw!

This is not because there is suddenly more protein, but because our bodies absorb the protein better. This enhanced absorption is due to the improved bioavailability of protein in cooked eggs. The same applies to egg whites.

Besides protein, an egg contains various essential nutrients. Egg whites can also be beneficial for weight loss, though removing the yolk means losing some of those nutrients.

Overall the egg is a brilliant, balanced source of both macronutrients and micronutrients for humans. It is likely at its nutritional best when consumed whole.

A brown plate with some eggs is on the wooden surface. A dish with oil, some greens, and half of a boiled egg surrounds it | Hurry The Food Up

Is it safe to eat 4 egg whites per day?

Yes, eating 4 egg whites a day is generally considered reasonable for most healthy people.

But as a precaution, I suggest keeping your egg white intake to 2-3 per day for safety.

Unless there’s a medical reason to avoid them, we suggest including whole eggs in your diet.

For those with (or a high risk of) cardiovascular disease or diabetes, it is recommended to limit whole egg consumption to no more than one egg daily.

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

How to eat 4 egg whites a day?

You can try eating more egg whites with these recipes:

Make high protein baked oats.

Try this easy egg white French toast.

How much protein is in…


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