Protein content
3.5 g of protein in 1 large (33 g) of cooked egg white, or 20.6 g for every 100 kcal it supplies.
Share of this food's calories that come from protein - it is extremely protein-dense.
| Protein per 100 kcal | 20.6 g |
|---|---|
| Protein per 100 g | 10.7 g |
| Protein per serving | 3.5 g in 1 large (33 g) |
| Calories from protein | 82% |
| Rank in eggs, per 100 kcal | 3rd of 20 |
| Rank of all foods, per 100 g | 431st of 796 |
| Share of 50 g Daily Value | 7% per serving |
| Protein quality | Complete protein |
One 1 large, 3.5 g protein.
Every 100 kcal of cooked egg white brings 20.6 g of protein. On that measure it ranks 3rd of the 20 eggs in this database and 38th of all 796 foods on the site. Measured by weight instead, its 10.7 g per 100 g ranks 16th in its group.
About 82% of the calories in cooked egg white come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
USDA lists 0 g of fat per 100 g of cooked egg white, too little for a protein-to-fat ratio to mean much.
Set against egg white, another egg entry in the database, a serving carries about 0.1 g less protein (egg white has 3.6 g per 1 large white).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is counted by piece at 33 g, and it covers about 7% of the 50 g FDA Daily Value for protein.
Cooking denatures avidin in raw white, improving biotin availability.
Serving sizes
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| 100 g | 100 g | 10.7 g | 52 kcal |
| 1 large (serving used here) | 33 g | 3.5 g | 17 kcal |
| 1 cup | 135 g | 14.4 g | 70 kcal |
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Related
Highest-protein eggs per serving · Most protein-dense foods · Highest protein per 100 g
Quick answers
10.7 g. The 1 large serving used on this page weighs 33 g and so carries 3.5 g.
20.6 g. That figure divides its 10.7 g of protein per 100 g by its 52 kcal per 100 g, so it does not depend on serving size.
Yes. The protein in cooked egg white supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
About 7%. One 1 large serving has 3.5 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #2707170 (Egg, white, cooked, no added fat), FNDDS survey data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.