Egg white · cooked
Values per 100 g — CIQUAL data (ANSES).
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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.
What to pair it with
Add whites to whole eggs or a porridge to raise the protein.
Key takeaways
- 11 g protein for 52 kcal/100 g, 0 fat: almost pure protein.
- Ideal to raise protein without calories (cutting).
- Also keep some yolks for the micronutrients.
- Bottled whites: convenient and pasteurised.
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.
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