Egg white · cooked
Values per 100 g — CIQUAL data (ANSES).
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Key takeaways
- check_circle11 g protein for 52 kcal/100 g, 0 fat: almost pure protein.
- check_circleIdeal to raise protein without calories (cutting).
- check_circleAlso keep some yolks for the micronutrients.
- check_circleBottled whites: convenient and pasteurised.
Almost pure protein
Egg white is almost pure protein: 11 g of protein for just 52 kcal per 100 g, with no fat or carbs. Its protein is of excellent quality (a benchmark for absorption), making it a very efficient way to raise protein at a low calorie cost.
It is the perfect ingredient when you want to boost a meal's protein without adding calories — typically when cutting.
White, yolk, or whole egg?
Keeping only whites serves to cut calories and fat, not to 'better' build muscle: the yolk brings valuable micronutrients. A good approach: keep a few whole eggs for the nutrients, and add whites to top up protein.
How to use it
As a white omelette with vegetables, added to whole scrambled eggs, or blended into a porridge or protein pancakes. Bottled liquid whites are convenient and pasteurised (preferable to raw whites).
Bottled whites: convenient and safe
Bottled liquid egg whites avoid wasting yolks and can be dosed to the gram: perfect for adding protein precisely to a porridge, pancakes or a shake. Being pasteurised, they can be eaten without cooking, without the risk of raw whites.
One caveat: being pasteurised, they whip less well than fresh whites. For plain protein it makes no difference; for airy baking, keep fresh whites.
Cooking: keeping whites tender
Egg white sets at around 62 to 65 °C and quickly turns dry and rubbery if it gets too hot. Cook it over medium heat in a lightly oiled non-stick pan, stirring gently, and remove it as soon as it is set but still glossy. It finishes cooking with the residual heat.
Since it is almost tasteless, it needs seasoning: salt, pepper, chives, spinach, tomatoes, spices, garlic powder or a pinch of turmeric. A white omelette well filled with vegetables becomes a very filling meal for a tiny number of calories.
Other preparations: hard-boiled whites in salads (the yolk is simply set aside), egg-white wraps like a thin crêpe to fill, or whites microwaved for a minute in a bowl, a quick office fix.
Safety: raw, cooked and pasteurised
Raw whites can carry salmonella, especially if they come from fresh eggs of unknown quality. In addition, raw white contains avidin, a protein that binds biotin (vitamin B8) and limits its absorption. Cooking deactivates avidin and improves protein absorption.
For a shaker or a cold porridge, choose pasteurised liquid whites, or cook them first. Vulnerable people (pregnant women, young children, older adults, immunocompromised people) should avoid any unpasteurised raw white.
Choosing and storing whites
The white of a large egg weighs about 30 to 35 g. For bottled liquid, check the ingredient list: ideally only pasteurised egg white, with no added sugar or flavourings. The farming codes on the egg box (0 organic, 1 free range) also help you choose if you separate eggs yourself.
Once opened, bottled liquid keeps for only a few days in the fridge: note the opening date. Freshly separated whites keep about two to three days cold in a closed container, or can be frozen in portions in an ice-cube tray, then thawed in the fridge.
Egg whites when cutting and when bulking
When cutting, whites let you raise protein without eating into your calorie budget: 200 g of whites provide about 22 g of protein for just 104 kcal. Mixed with one or two whole eggs, they make a voluminous omelette that is complete in nutrients and fairly light.
When bulking, whites are not essential, but they are handy for adding protein to a carb-rich breakfast: porridge, pancakes, whole-grain bread. Since they add almost no calories, remember to compensate with other energy sources to stay in a surplus.
Common mistakes with egg whites
The first mistake is to systematically discard yolks: you lose vitamins A, D, B12, choline and good fats, while the calories of a yolk remain modest in a balanced plan. The second is to count everything raw or cooked without checking: always weigh in the same state to keep consistent references.
Third mistake: overcooking, which gives a rubbery texture, or forgetting seasoning, which makes the dish bland and discouraging. Finally, do not rely solely on whites as your protein source: vary with lean meats, fish, dairy and legumes to cover all amino acids and micronutrients.
Recipe idea and alternatives
On GymProgress, you will find the egg white omelette with spinach: quick, high in protein and very light. You can also make pancakes with blended oat flakes, a banana and whites, cooked in a non-stick pan.
If you want other lean proteins to add, consider 0% fromage blanc, skyr, tuna in water or chicken breast. Each has its advantages, and whites remain the most neutral and flexible, usable in both sweet and savoury dishes.
What to pair it with
Add whites to whole eggs or a porridge to raise the protein.
Recipes with this food
Frequently asked questions
White or whole egg?
The whole egg is more complete (the yolk brings vitamins, choline and healthy fats). Keeping only whites mainly serves to cut calories and fat, not to better build muscle.
Can you eat whites raw?
Better to eat them cooked or pasteurised: cooking improves protein absorption and removes the safety risk of raw whites.
How much protein in an egg white?
One white provides about 3 to 4 g of protein. So you need several for a meaningful amount: this is where bottled liquid whites are handy, easy to dose to add 20-30 g of protein to a meal.
How many egg whites for 25 g of protein?
With about 11 g of protein per 100 g, you need roughly 230 g of cooked whites, i.e. six to eight large egg whites. Bottled liquid is easier to dose to the gram with a scale.
Do egg whites really build muscle?
They contribute like any quality protein, provided your total protein intake, calories and training are appropriate. They are not magic: they are simply a very efficient way to add protein without calories.
Can you blend whites into a shaker?
Yes, but only bottled pasteurised whites, never fresh raw whites. The taste is neutral and the texture stays liquid, but it is better to blend them with fruit, cocoa or a plant drink to make it pleasant.
Do egg whites contain cholesterol?
No: cholesterol and most of the fat are in the yolk. The white is practically fat-free, making it a practical choice when you want to limit fat. For most healthy people, however, the whole egg remains compatible with a balanced diet.
Why is my white omelette rubbery?
It got too hot. Lower the heat, use a well-oiled non-stick pan, add a splash of milk or water and remove it as soon as it is set. Adding a whole egg or a little fromage blanc also helps keep it soft.
What to do with leftover yolks?
Do not throw them away: keep them cold in a small container, covered with a little water, and use them within two days in scrambled eggs, a custard, a cooked homemade mayonnaise or a dough. They are rich in nutrients, so make use of them.
Are bottled whites as good as fresh?
Nutritionally, yes: same protein and same calories. Pasteurisation only changes the ability to whip into peaks. They are more convenient and safer for no-cook uses, but slightly less suited to baking.
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Nutrition values per 100 g come from the ANSES CIQUAL table (rounded; they vary by brand, variety and cooking). Informational content: it does not replace the advice of a doctor or dietitian.