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Protein in 6 Egg Whites

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So how much protein is in 6 egg whites?

In six egg whites there is about 21.6 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.

6 egg whites is about the same as ¾ cup of egg whites.

Are egg whites good for you?

Egg whites have various benefits, like helping with weight loss and muscle building.

  1. Protein Content: In terms of protein, one large egg white contains about 3.6 grams of protein. This makes it an excellent choice for getting lean protein, especially if you want to up your protein without too much fat or cholesterol.
  2. Nutritional Value: Although egg whites are packed with protein, they miss out on certain nutrients present in the egg yolk. Most of the egg’s vitamins, minerals, and fats are found in the yolk. Despite this, egg whites still provide some nutritional advantages, such as vitamins like riboflavin and selenium.
  3. Popular Among Athletes and Health-Conscious Individuals: Athletes, bodybuilders, and people on fitness or calorie-controlled diets like egg whites because they have lots of protein and few calories. Egg whites help in building and maintaining muscles without the extra calories from fat.
  4. Dietary Uses: Cooking with egg whites can be very versatile. They are often used in ‘healthier’ versions of omelets and scrambled eggs because they have less fat and cholesterol compared to whole eggs.
A big glass bowl with raw egg whites is on the blue surface. Near it, there are some eggs, an egg beater, and a dish with sugar | Hurry The Food Up

We don’t necessarily agree with the word ‘healthy’ here: as explained below.

To sum up, egg whites are a healthy and protein-packed food option. They are particularly useful for people who want to control their fat and cholesterol intake while still getting important proteins, vitamins, and minerals.

However, when you skip the yolk, you lose out on various vitamins, minerals and fats.

I aim to eat my eggs whole whenever I can (not in one bite, just to clarify, but the entire egg). This way I can be sure I am enjoying the whole set of benefits.

What else is in an egg? Egg white nutritional data

6 egg whites contain 103.2 calories per serving.

Here’s a quick overview of 1 serving of 6 eggs:

Kcal 103.2kcal
Carbs 1.446g
Fat 0.336g
Protein 21.6g

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

Protein in 6 Egg Whites
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How much protein in 6 egg whites? They're a good option to enhance your diet for better health!
Author: Dave


  • 6 egg whites


Nutrition Facts
Protein in 6 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 6 eggs?

How you prepare egg whites—whether scrambled, boiled, fried, poached, or raw—doesn’t really affect their protein content much.

There are a few special cases though.

For example, if you fry egg whites in oil, there could be more fat and calories.

You could also add more protein to scrambled egg whites with milk or cheese.

The good news is that you don’t have to eat raw eggs! Cooked eggs actually have a bit more protein than raw ones, contrary to popular belief.

This is not because there is suddenly more protein, but because our bodies can absorb the protein better when eggs are cooked. This is because cooking improves the bioavailability of protein, and the same goes for egg whites.

Eggs are not only rich in protein but also packed with essential nutrients. One of the benefits is that egg whites can help with weight loss. However, when you remove the yolk, you lose some of those nutrients.

The egg is a fantastic and well-rounded source of both macronutrients and micronutrients for humans. It’s likely at its best when consumed whole.

Poached eggs sprinkled with fresh greens are on the white plate | Hurry The Food Up

Is it safe to eat 6 egg whites per day?

Yes, for most healthy individuals, consuming 6 egg whites a day is generally okay.

To stay on the safe side, I recommend limiting yourself to 2-3 egg whites a day.

We also suggest eating whole eggs unless there’s a medical reason not to.

For instance, if you have or are at high risk of cardiovascular disease or diabetes, it’s advised to stick to no more than one whole egg daily.

There is currently no longer any “recommended upper limit” for egg intake, including egg whites, and no specific data to use for more than 1 per day – positively or negatively.

How to eat 6 egg whites a day?

Give these recipes a shot:

Make a decadent Mango Pavlova.

Bake egg whites into a keto angel food cake.

How much protein is in…


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