Egg Whites: Nutrition, Protein, Raw Safety and Whole Eggs

Egg whites are the clear part of the egg, called the albumen, and they are mostly water and protein. One large raw egg white has about 17 calories and 3.6 grams of protein, with no cholesterol and almost no fat, in USDA FoodData Central (FDC 172183). That profile makes egg whites popular with people who track protein or fat, but the white leaves behind most of an egg’s vitamins and nearly all of its choline, which sit in the yolk. This guide covers egg white nutrition from USDA data, egg whites vs whole eggs, what egg white protein is made of, carton and powdered whites, and the FDA and NIH facts on raw egg whites and egg allergy.

Peptide Labs does not sell eggs, egg whites or egg white protein products. This article is general nutrition information, not medical advice.

Egg white nutrition: USDA values

The table splits one large raw egg into its parts using USDA SR Legacy entries: egg white (FDC 172183, 33 grams), egg yolk (FDC 172184, 17 grams) and whole egg (FDC 171287, 50 grams). Percent Daily Values are based on the FDA Daily Values used on Nutrition Facts labels.

A few things stand out. Most of the calories in an egg white come from protein, and the white supplies a little more than half of a large egg’s protein. The white also carries a fair share of the egg’s selenium and riboflavin (vitamin B2) and most of its sodium and potassium, though the amounts per egg are small. What the white lacks is everything that travels with fat: USDA lists zero vitamin A, vitamin D, vitamin E and cholesterol for raw egg white. Our whole egg guide covers eggs by size and cooking method.

Egg whites vs whole eggs

Choosing between egg whites and whole eggs is a trade-off, not a contest. Per large egg, the white has about a quarter of the calories of the whole egg (17 vs 72) and none of the fat or cholesterol, while the whole egg brings more protein (6.3 grams vs 3.6 grams) plus everything in the yolk.

• Choline: one large whole egg has 147 milligrams of choline, 27% of the Daily Value in USDA data, almost all of it from the yolk, while the white has less than 1 milligram.
• Vitamins D and B12: the yolk supplies the egg’s vitamin D and nearly all of its B12; see our guides to vitamin D in food and B12 sources.
• Lutein and zeaxanthin: these yellow carotenoids are in the yolk, which our lutein guide covers.
• Cholesterol and saturated fat: a large yolk has about 184 milligrams of cholesterol in USDA data, and the white has none. Our guide to dietary cholesterol explains what current guidance says, and anyone told to limit cholesterol or saturated fat should ask their clinician how eggs fit.
• Sodium: whites hold most of an egg’s sodium, about 55 milligrams per large white in USDA data, small per egg but worth noticing in dishes built on many whites.

Mixing the two is common in home cooking: one whole egg plus extra whites keeps some yolk nutrients while adding protein with few extra calories. That is a cooking choice, not a health rule; your overall diet and your clinician’s advice matter more.

What is egg white protein?

By weight, raw egg white is about 88 percent water and 11 percent protein in USDA data. A 2013 review in Poultry Science lists the main egg white proteins as ovalbumin (54%), ovotransferrin (12%), ovomucoid (11%), ovomucin (3.5%) and lysozyme (3.5%). The same review describes ovomucoid as the major egg allergen, a point that matters for the allergy section below.

Cooking changes how much egg protein the body absorbs. In a small 1998 study in the Journal of Nutrition, five people with ileostomies ate a labeled egg-protein meal once cooked and once raw. Researchers estimated that about 91% of the cooked protein was digested and absorbed by the end of the small intestine, compared with about 51% of the raw protein. Five participants is a very small group, and the meal used whole-egg protein rather than whites alone, but it is one more reason the old gym habit of drinking raw egg whites is a poor bargain.

For how egg whites compare with meat, dairy, beans and other protein sources, see our protein foods list, and for morning ideas, our protein breakfast guide.

Carton, frozen and powdered egg whites

Egg whites are also sold already separated. USDA lists frozen pasteurized egg white (FDC 172203), which is close to fresh raw white gram for gram, and dried egg white (FDC 172204), the kind of ingredient used in egg white protein powders and meringue powder. Drying removes nearly all the water, so the powder is far more concentrated per gram.

Packaged products vary. Look for the word pasteurized on cartons, which matters for the advice on raw eggs below, and read the ingredient list: flavored egg white protein powders may add sweeteners, gums or salt. The Nutrition Facts label on the package is the number to trust for a specific product. If you are comparing egg white powder with milk-based powders, our whey guide covers the dairy side.

Raw egg whites: biotin and Salmonella

Two sets of facts matter for anyone who drinks raw egg whites or uses them in uncooked recipes.

• Avidin and biotin: the NIH Office of Dietary Supplements (ODS) explains that avidin, a protein in raw egg whites, binds tightly to the B vitamin biotin and blocks its absorption, and that cooking denatures avidin so it no longer interferes. Our biotin guide covers the vitamin itself.
• Salmonella: the FDA notes that fresh eggs, even with clean, uncracked shells, may contain Salmonella bacteria that cause foodborne illness. It advises cooking eggs until both the yolk and the white are firm and cooking dishes that contain eggs to 160°F, checked with a food thermometer.
• Recipes served raw: for foods such as homemade Caesar dressing or ice cream, where eggs stay raw or undercooked, the FDA advises shell eggs pasteurized or otherwise processed to destroy Salmonella, or pasteurized egg products.
• Storage: the FDA advises refrigerating eggs promptly at 40°F or below.

The FDA lists children, older adults, pregnant women and people with weakened immune defenses as being at greater risk of severe illness from Salmonella, so these steps matter most for them.

Egg white allergy

Egg is one of the nine major food allergens defined in the Federal Food, Drug, and Cosmetic Act, so packaged foods in the US must declare egg ingredients on the label. The FDA’s allergen guidance counts eggs from chickens, ducks, geese, quail and other fowl, and its own labeling example names the egg white protein ovalbumin with the bird source in parentheses. Because research identifies ovomucoid, a white protein, as the major egg allergen, egg whites are not a workaround for an egg allergy.

If you suspect a reaction to eggs, talk to your clinician or an allergist rather than testing foods on your own; our elimination diet guide explains why food testing should be supervised. Hives, swelling of the lips or throat, or trouble breathing after eating egg needs urgent care.

Cooking with egg whites

• Separating: crack the egg and pass the yolk between the shell halves, or work with a separator; even a trace of yolk can stop whites from whipping.
• Cooking: scrambled whites, omelets and frittatas cook through quickly; cook them until firm, as the FDA advises for eggs.
• Baking: whipped whites give lift to meringues, angel food cake and soufflés.

Curious about smaller eggs? Our sibling guide to quail eggs compares them with chicken eggs using USDA data.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Quail Eggs: Nutrition, Allergy Facts and Chicken Egg Comparison, Egg Calories and Protein: USDA Egg Nutrition by Size and Cooking Method, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources.