Eggs · Egg
Egg White calories & nutrition
अंडे की सफ़ेदी
Quick answer
Egg White, 1 egg white (≈30 g): about 16 kcal, 3.7 g protein, 0 g carbs and 0.1 g fat. Per 100 g (boiled egg white): 53 kcal and 12.4 g protein.
Egg white is almost pure protein with practically no fat. It's a common choice when you want to add protein with very few calories.
Nutrition per serving
Choose a serving size. Values are for boiled egg white.
1 egg white (≈30 g)
16kcal
3.7 g protein · 0 g carbs · 0.1 g fat
| Calories | 16 kcal |
|---|---|
| Protein | 3.7 g |
| Carbohydrates | 0 g |
| Fat | 0.1 g |
| Fibre | 0 g |
Nutrition per 100 g
For boiled egg white.
| Calories | 53 kcal |
|---|---|
| Protein | 12.4 g |
| Carbohydrates | 0 g |
| Fat | 0.3 g |
| Fibre | 0 g |
| Calcium | 8 mg |
| Iron | 0.1 mg |
Is egg white good for your goals?
Weight loss
Egg White is low in calories (53 kcal per 100 g), so it adds volume to meals without adding much energy.
Muscle building
Excellent protein for the calories: about 23.3 g of protein per 100 kcal. A strong choice when you're trying to hit a daily protein target.
- Whole eggs aren't unhealthy — the yolk adds fat and calories but also most of the vitamins.
- A common mix is 1 whole egg plus 2–3 whites for a high-protein, lower-calorie omelette.
- Always eat egg whites cooked, not raw.
Egg White vs boiled egg
| Nutrient | Egg White | Boiled Egg |
|---|---|---|
| Calories | 53 kcal | 148 kcal |
| Protein | 12.4 g | 13.4 g |
| Carbs | 0 g | 0 g |
| Fat | 0.3 g | 10.5 g |
| Fibre | 0 g | 0 g |
| Protein per 100 kcal | 23.3 g | 9.1 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Egg White, 1 egg white (≈30 g): about 16 kcal, with 3.7 g protein, 0 g carbohydrate and 0.1 g fat.
Egg White, 3 egg whites (≈90 g): about 48 kcal, with 11.1 g protein, 0 g carbohydrate and 0.2 g fat.
100 g of boiled egg white has about 12.4 g protein and 53 kcal — roughly 23.3 g of protein per 100 kcal.
Egg White is low in calories (53 kcal per 100 g), so it adds volume to meals without adding much energy.
Excellent protein for the calories: about 23.3 g of protein per 100 kcal. A strong choice when you're trying to hit a daily protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code M005 “Egg, poultry, white, boiled”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.