Calories and nutrition facts
Egg white
Also known as: egg whites
100 g of egg white has 42 calories, 9.9 g protein, 0.41 g carbs and 0.03 g fat. 1 egg white (33 g) has 14 calories.
- Carbs 4 %
- Protein 95 %
- Fat 1 %
14
0.14 g
3.3 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 egg white (33 g) |
|---|---|---|
| Energy | 42 kcal 176 kJ | 14 kcal 59 kJ |
| Fat | 0.03 g | 0.01 g |
| of which saturated | 0 g | 0 g |
| Carbohydrates | 0.41 g | 0.14 g |
| of which sugars | 0.41 g | 0.14 g |
| Fibre | 0 g | 0 g |
| Protein | 9.9 g | 3.3 g |
| Salt | 0.46 g | 0.15 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin B1 (thiamin) | 0.02 mg | 1.8 % |
| Vitamin B2 (riboflavin) | 0.42 mg | 30 % |
| Niacin (B3) | 2.6 mg | 17 % |
| Vitamin B6 | 0.03 mg | 2.1 % |
| Folate | 9 µg | 4.5 % |
| Vitamin B12 | 0.33 µg | 13 % |
| Vitamin C | 0.3 mg | 0.4 % |
| Vitamin K | 1 µg | 1.3 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 6 mg | 0.8 % |
| Iron | 0.01 mg | 0.1 % |
| Magnesium | 12 mg | 3.2 % |
| Zinc | 0.01 mg | 0.1 % |
| Potassium | 149 mg | 7.4 % |
| Phosphorus | 21 mg | 3 % |
| Iodine | 3 µg | 2 % |
Per 100 g, at least 15% of the reference intake of: Vitamin B2 (riboflavin), Niacin (B3).
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Eggs, per 100 g.
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Questions
How many calories are in 1 egg white (33 g)?
1 egg white (33 g) has 14 calories, with 3.3 g protein, 0.14 g carbs and 0.01 g fat.
How much protein is in egg white?
Egg white has 9.9 g protein per 100 g. That is 94% of its calories.
How many carbs are in egg white?
Egg white has 0.41 g carbs per 100 g, including 0.41 g sugars and 0 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code E113100. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.