How Many Calories Are In An Egg White?

How Many Calories Are In An Egg White?
Nutrition Facts
Serving Size 1 large white
Calories 17 (72kJ)
Amount Per Serving % Daily
Total Fat 0.1g <0.1%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0g 0%
Sodium 55mg 2%
Total Carbohydrate 0.2g <0.2%
Dietary Fiber 0g 0%
Sugars 0.2g
Protein 3.6g 0%
Calcium 0%
Potassium 53.8mg 0%


If you’re someone who is looking to lower your levels of body fat and get as lean as possible, egg whites are likely a food that’s stocked up in your kitchen.  Egg whites are an incredibly high quality source of protein and contain hardly any calories at all which makes them a really terrific option as far as overall fat loss is concerned.

Let’s take a closer look at what egg whites have to offer you.

Major Nutrients Found In An Egg White:

Since the egg white is the primary portion of the egg that is going to contain the protein, you’re going to find that it’s a very rich source of amino acids.  In addition to that, some of the other nutrients that will be found in egg whites include riboflavin, niacin, folate, choline, biotin, magnesium, and a small amount of sodium as well.


When selecting egg whites you have the option of purchasing the whole egg and dividing the yolk from the egg white or if you prefer you can also purchase just the whites in carton format which makes for quick and easy use when you want to have them.

Whatever option you choose, be sure that you are purchasing the eggs before their expiry date as the sooner they get to that date the less fresh they’re going to taste.

Egg whites from the carton can also be frozen for up to 3 months at a time but again, be sure to freeze them well before the expiry.  Then when you’re ready to eat them you can just thaw them out in the fridge overnight and they’re ready to be consumed.

Eat It With:

Egg whites can be eaten in any of the same ways you can eat a whole egg and are most often consumed scrambled or made into an omelette.

Some people also enjoy mixing egg whites with some oatmeal, protein powder, and cottage cheese to form a protein pancake, which they cook on a hot grill like any other regular pancake batter.

Burn Off Calories In An Egg White:

To burn off the number of calories in an egg white you would have to do:

  • 2 minutes of jogging
  • 4 minutes of weight lifting
  • 5 minutes of walking
  • 4 minutes of cycling