Protein content
3.6 g of protein in 1 large white (33 g) of egg white, or 21 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 | 21 g |
|---|---|
| Protein per 100 g | 10.9 g |
| Protein per serving | 3.6 g in 1 large white (33 g) |
| Calories from protein | 84% |
| Leucine per serving | 0.34 g |
| Rank in eggs, per 100 kcal | 1st of 20 |
| Rank of all foods, per 100 g | 423rd of 796 |
| Share of 50 g Daily Value | 7% per serving |
| Protein quality | Complete protein |
One 1 large white, 3.6 g protein.
Every 100 kcal of egg white brings 21 g of protein. On that measure it ranks 1st of the 20 eggs in this database and 31st of all 796 foods on the site. Measured by weight instead, its 10.9 g per 100 g ranks 15th in its group.
About 84% of the calories in 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 0.17 g of fat per 100 g of egg white, too little for a protein-to-fat ratio to mean much.
Set against cooked egg white, another egg entry in the database, a serving carries about 0.1 g more protein (cooked egg white has 3.5 g per 1 large).
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.
Serving sizes
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| 100 g | 100 g | 10.9 g | 52 kcal |
| 1 large white (serving used here) | 33 g | 3.6 g | 17 kcal |
| 1 cup | 243 g | 26.5 g | 126 kcal |
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
| Amino acid | Per 100 g | Per serving | mg per g protein |
|---|---|---|---|
| leucine | 1.02 g | 0.34 g | 94 |
| lysine | 0.806 g | 0.27 g | 74 |
| valine | 0.809 g | 0.27 g | 74 |
| isoleucine | 0.661 g | 0.22 g | 61 |
| threonine | 0.449 g | 0.15 g | 41 |
| phenylalanine | 0.686 g | 0.23 g | 63 |
| methionine | 0.399 g | 0.13 g | 37 |
| histidine | 0.29 g | 0.1 g | 27 |
| tryptophan | 0.125 g | 0.04 g | 11 |
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
Related
No other egg entry in the database gives more protein per 100 kcal than egg white.
Highest-protein eggs per serving · Most protein-dense foods · Highest protein per 100 g
Head to head
Quick answers
10.9 g. The 1 large white serving used on this page weighs 33 g and so carries 3.6 g.
21 g. That figure divides its 10.9 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 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 white serving has 3.6 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #172183 (Egg, white, raw, fresh), SR Legacy 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.