Protein in Egg White: How Much per 100g and per Portion
Raw chicken egg white provides 10.8g of protein per 100g. As it contains virtually no fat or carbohydrate, all of its energy comes from protein. This makes it an extremely concentrated source when measured per calorie, delivering 25.1g of protein for every 100 kcal, which is more than almost any other food.
CoFID 12-938 · Eggs, chicken, white, raw
What the numbers say
- Highest protein per calorie. Raw egg white provides 25.1g of protein per 100 kcal. This ranks it number one for protein density out of all 137 foods analysed on this site.
- Virtually pure protein. All 100% of the energy in raw egg white comes from protein. The data shows it contains no fat, carbohydrate, or sugars, and has no dietary fibre.
- Low in fat and sugar. According to UK front-of-pack traffic light labels, 100g of raw egg white is rated ‘low’ for fat, saturated fat, and sugars. Its salt content is rated ‘medium’ at 0.46g per 100g.
Egg White macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 43 kcal 184 kJ |
2% | – |
| Protein | 10.8g | 22% | – |
| Fat | trace | 0% | low |
| of which saturates | trace | 0% | low |
| Carbohydrate | trace | 0% | – |
| of which sugars | trace | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.46g | 8% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in egg white by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 50g | 5.4g | 22 | 0g | 0g |
| 100g | 10.8g | 43 | 0g | 0g |
| 150g | 16.2g | 64 | 0g | 0g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of egg white for 20g or 30g of protein
- To get a 20g protein portion, you would need 185g of raw egg white, which provides 80 kcal.
- For a larger 30g protein target, the required amount is 278g of raw egg white, containing 119 kcal and 1.28g of salt.
- The nutritional information is for raw egg white, so remember to weigh it before cooking as water loss will change the final weight.
How it compares with other egg and dairy foods
Per 100g, raw egg white’s protein content of 10.8g is lower than many other dairy and egg foods, ranking it 15th out of 23 in its group. For example, Quark contains 14.6g of protein per 100g, while whole raw eggs provide 12.6g. However, its complete lack of fat and carbohydrate makes it the most protein-dense food in the group when measured per calorie. It provides 25.1g of protein per 100 kcal, far more than Quark (19.7g) or a whole boiled egg (9.9g). This unique profile makes it a standout choice for adding protein with minimal additional calories.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Egg White | 10.8g | 43 | 25.1g |
| Quark | 14.6g | 74 | 19.7g |
| Eggs | 12.6g | 131 | 9.6g |
| Boiled Egg | 14.1g | 143 | 9.9g |
| Cottage Cheese | 9.4g | 103 | 9.1g |
Quick answers
Is egg white a good source of protein?
Yes, 100g of raw egg white provides 10.8g of protein. All of its 43 kcal come from protein, making it a very concentrated source.
Does egg white contain fat or carbs?
No, raw egg white contains 0.0g of fat, saturated fat, carbohydrate, and sugars per 100g. It is a source of pure protein.
How does egg white protein compare to whole egg protein?
Per 100g, raw egg white has less protein (10.8g) than a whole raw egg (12.6g). However, per calorie, egg white has significantly more protein (25.1g per 100 kcal) because it contains no fat.
When to speak to a GP or dietitian
- This food contains eggs, one of the 14 allergens that UK food law requires to be declared. If you have an egg allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.