Egg White Protein: Full Chart, Raw vs Cooked and Whey Compared

Egg white protein is easy to count. One large egg white has about 3.6 grams of protein and about 17 calories.

So 4 egg whites give you about 14.4 grams, and 10 egg whites give you about 36 grams. The full chart is below.

Update, 11 November 2026: We rebuilt this guide. Every number now links to a source you can check, like USDA food data and published studies. We removed claims we could not trace.

How Much Protein Is in 1 Egg White?

One large egg white has about 3.6 grams of protein. It also has about 17 calories and almost no fat.

These numbers come from USDA FoodData Central. It lists raw egg white at 10.9 g of protein and 52 calories per 100 g, and one large white at 33 g.

So 33 g of white gives about 3.6 g of protein. Searching for 1egg white protein or protein in one egg white? The answer is the same: about 3.6 g.

Smaller eggs: a smaller egg has less white, so it gives a little less protein. For every 10 g of white, count about 1.1 g of protein.

1 egg white me kitna protein hota hai?

Ek bade ande ki safedi mein lagbhag 3.6 gram protein hota hai. Isme sirf 17 calorie hoti hai.

1 अंडे की सफेदी में कितना प्रोटीन होता है?

एक बड़े अंडे की सफेदी में लगभग 3.6 ग्राम प्रोटीन होता है। इसमें लगभग 17 कैलोरी होती है।

Egg White Protein Chart: 1 to 30 Whites

This chart uses one basis for every row: a large egg white with 3.6 g of protein and 17 calories. Just multiply by the number of whites.

Boiling does not add protein, so a boiled white gives about the same as the raw numbers. Your body can use more of it once it is cooked, as you will see below.

Want the counts for whole eggs instead? See our boiled egg protein chart for 1 to 10 eggs. For a full calorie breakdown, see our boiled egg calories chart.

How Much Protein Is in 4 Egg Whites?

Four large egg whites have about 14.4 grams of protein. They have about 68 calories in total.

This is the count people search for most. It is a light, low-fat serving for breakfast or a snack.

• 4 egg whites: 14.4 g protein, 68 kcal.
• 5 egg whites: 18 g protein, 85 kcal.
• 6 egg whites: 21.6 g protein, 102 kcal.
• 8 egg whites: 28.8 g protein, 136 kcal.

How Much Protein Is in 10 Egg Whites?

Ten large egg whites have about 36 grams of protein. They have about 170 calories in total.

Here are the bigger counts people ask about:

• 12 egg whites: 43.2 g protein, 204 kcal.
• 15 egg whites: 54 g protein, 255 kcal.
• 20 egg whites: 72 g protein, 340 kcal.
• 30 egg whites: 108 g protein, 510 kcal.

Twenty or thirty whites in a day is a lot of eggs. Most people will do better to spread protein across many foods, as we explain below.

Which Part of the Egg Has More Protein?

Gram for gram, the yolk has more protein than the white. But the white is bigger, so it gives you more than half of the egg's protein.

The yolk also carries most of the calories. That is why many people on a diet eat extra whites.

Not sure which to eat for your goal? Read our egg white vs whole egg guide.

Is Egg White a Complete Protein?

Yes. Egg white has all nine essential amino acids, the ones your body cannot make on its own. USDA lists each one for raw egg white.

Leucine matters for muscle. The ISSN, a sports nutrition group, says a dose of "20–40 g of protein" with "1–3 g of leucine" helps start muscle building.

By the USDA numbers, 3 large whites give about 1 g of leucine, and 6 whites give about 2 g.

Is Egg White Protein as Good as Whey?

Both are top-quality proteins. In a well-known 2004 review table, egg protein and whey protein both score 1.00 on PDCAAS, the highest score on that scale.

That same table gives egg a biological value of 100 and whey 104. Note that the table rates whole egg protein, not egg white alone.

Whites vs whole eggs after the gym: a 2017 study gave 10 trained men either whole eggs or egg whites with the same 18 g of protein after a workout.

Leucine from the egg whites reached the blood faster. But the whole eggs led to more muscle building after exercise.

So egg whites are a good, lean protein, but the yolk is not wasted food. If you like egg whites, keep a whole egg or two in your week too.

Want a full gym plan with eggs? See our eggs for bodybuilding meal plan.

Should You Eat Egg Whites Raw or Cooked?

Always cooked. Your body takes in far more protein from cooked eggs, and cooking also makes them safer.

A 1998 study in the Journal of Nutrition measured how much egg protein people digest. It found about 91% for cooked egg protein but only about 51% for raw.

Raw egg white also has avidin, a protein that blocks biotin, a B vitamin. The NIH says: "Cooking denatures avidin, making it unable to interfere with biotin absorption."

The US FDA gives a simple food safety rule: "Cook eggs until both the yolk and the white are firm."

Easy way to cook whites every day: boil a batch of eggs, then peel and lift out the yolks. An electric cooker with an egg tray does this with no gas stove and no pot to watch.

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For water levels and timing, read our egg boiler water and timing guide.

How Many Egg Whites Do You Need a Day?

It depends on your body weight and how active you are. Egg whites should be one part of your protein, not all of it.

For India, ICMR-NIN sets the protein RDA at "0.83g protein/kg/day for healthy men and women". That is about 54 g a day for a person who weighs 65 kg.

People who train hard need more. The ISSN says 1.4 to 2.0 g per kg of body weight a day is enough for most people who exercise.

Per meal: the ISSN dose of 20 to 40 g of protein works out to about 6 to 11 large egg whites. You can also pair 4 to 6 whites with dal, paneer, curd or chicken.

See how other Indian foods compare in our protein in 1 katori chart.

If you have kidney disease or another health condition, ask your doctor before you raise your protein.

How Do You Work Out the Cost per Gram?

Use the price you pay at your own shop, since egg prices change by city and season. Divide the price of one egg by 3.6 to get the cost per gram of egg white protein.

1. Divide the price of a tray by the number of eggs to get the price of one egg.
2. Divide that by 3.6 to get the cost of 1 g of egg white protein.
3. For a protein powder, divide the pack price by the number of scoops. Then divide by the grams of protein in one scoop.

Now you can compare the two on the same footing. Remember that when you throw away the yolk, you still paid for it.

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