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Protein facts for Egg Whites per 100g and per 2 egg whites serving. Values are USDA-approximate for raw or standard prepared state.
| Nutrient | Amount |
|---|---|
| Calories | 52 kcal |
| Protein | 11g |
| Total Carbohydrates | 0.7g |
| Dietary Fiber | 0g |
| Total Fat | 0.2g |
| Serving | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 50g | 5.5g | 26 | 0.4g | 0.1g |
| 2 egg whites (66g) | 7.3g | 34 | 0.5g | 0.1g |
| 100g | 11g | 52 | 0.7g | 0.2g |
| 150g | 16.5g | 78 | 1.1g | 0.3g |
| 200g | 22g | 104 | 1.4g | 0.4g |
Based on one 2 egg whites serving (66g, 7.3g protein).
| Daily Protein Target | Target (g) | % Covered | Remaining (g) |
|---|---|---|---|
| Sedentary adult (0.8g/kg, ~150lb person) | 55g | 13% | 47.7g |
| Active adult (1.2g/kg, ~150lb person) | 82g | 9% | 74.7g |
| Athlete (1.6g/kg, ~150lb person) | 109g | 7% | 101.7g |
| Bodybuilder (2.0g/kg, ~150lb person) | 136g | 5% | 128.7g |
Yes. High-protein foods help preserve muscle mass during a calorie deficit. Egg Whites provides 7.3g of protein per 2 egg whites. Its lower calorie count also makes it easy to stay in a deficit.
Egg Whites contains 11g of protein per 100g. A typical serving of 2 egg whites (66g) provides 7.3g of protein. It ranks #72 out of 200 common foods for protein density.
Egg Whites is classified as a Medium Protein Food (11g per 100g). It contributes meaningfully to your daily protein intake alongside other protein-rich foods.
Muscle synthesis requires adequate protein intake throughout the day. Egg Whites provides 7.3g of protein per 2 egg whites, contributing to your daily target. For muscle building, most research supports 1.6 to 2.2g of protein per kg of body weight daily.
FitCommit's AI camera scanner identifies Egg Whites from a photo and logs protein and macros automatically. Track your daily protein goal in real time.
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