What does 100 calories of egg whites look like?
Egg whites has 52 calories per 100 g, so 100 calories is 5¾ large egg whites (192 g). That's more food per calorie than most protein foods on this site (average 64 g). It's one of the better protein sources per calorie here: 21.0 g of protein per 100 kcal. Foods like this are ideal for bulking up meals without adding many calories.
Egg whites: 50 to 500 calories
| Calories | Grams | Ounces | Large egg whites |
|---|---|---|---|
| 50 kcal | 96 g | 3.4 oz | 3 |
| 100 kcal | 192 g | 6.8 oz | 5¾ |
| 200 kcal | 385 g | 13.6 oz | 12 |
| 300 kcal | 577 g | 20.4 oz | 17 |
| 500 kcal | 962 g | 33.9 oz | 29 |
What's in 100 calories of egg whites
Want more food for the same 100 calories?
These give you at least 2½ times more volume than egg whites:
Compare with other protein foods
| Food | 100 kcal is | Grams |
|---|---|---|
| 🥚 Egg whites | 5¾ large egg whites | 192 g |
| ⬜ Tofu (firm) | 1½ quarter blocks | 128 g |
| 🦞 Lobster (cooked) | ¾ cup | 112 g |
| 🫘 Refried beans | ½ cup | 111 g |
| 🫘 Baked beans | ½ cup | 106 g |
| 🦀 Crab (cooked) | 3⅔ oz | 103 g |
| 🐟 Cod (cooked) | ½ fillet | 95 g |
| 🦃 Turkey breast (deli) | 6 slices | 94 g |
| 🐟 Canned tuna (in water) | ½ can | 86 g |
| 🫘 Lentils (cooked) | ½ cup | 86 g |
| 🍤 Shrimp (cooked) | 15 large shrimp | 84 g |
| 🫛 Edamame (shelled) | ½ cup | 83 g |
| 🫘 Kidney beans (cooked) | ½ cup | 79 g |
Questions
How much is 100 calories of egg whites?
100 calories of egg whites is about 192 g (6.8 oz), or roughly 5¾ large egg whites.
How many calories are in 100 g of egg whites?
52 calories per 100 g, according to USDA FoodData Central.
Are egg whites good for weight loss?
Very low calorie density (0.52 kcal per gram). You can eat a large volume of this food for few calories. 100 calories also gives you 21.0 g of protein and 0.0 g of fiber.
How many calories are in one large egg white?
About 17 calories.
How many large egg whites is 200 calories?
About 12 (385 g).
The 100-calorie cheat sheet
One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.