Protein content
A 1 large serving of cooked egg white contains 3.5 g of protein - a moderate source of protein, about 7% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is extremely protein-dense.
| Serving | 1 large (33 g) |
|---|---|
| Protein per serving | 3.5 g |
| Protein per 100 g | 10.7 g |
| Calories per serving | 17 kcal |
| Protein density | 82% of calories |
| Share of 50 g Daily Value | 7% |
| Protein quality | Complete protein |
| Category | Eggs |
| Food type | Whole food |
| USDA record | FoodData Central #2707170 |
A typical 1 large serving of cooked egg white contains 3.5 grams of protein (10.7 g per 100 g), which makes it a moderate source of protein. That covers roughly 7% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
About 82% of the calories in cooked egg white come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Among the 20 eggs in the database, cooked egg white ranks 17th by protein per serving, and 573rd out of all 796 foods on the site. Set against egg white, another egg entry in the database, a serving carries about 0.1 g less protein (egg white has 3.6 g per 1 large white).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is counted by piece at 33 g. Because pieces vary, the per-100 g figure is the one to use when comparing this against a food measured a different way.
Cooking denatures avidin in raw white, improving biotin availability.
Source: USDA FoodData Central #2707170 - "Egg, white, cooked, no added fat" (Survey (FNDDS), published 10/31/2024). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Cooked egg white has 10.7 g of protein per 100 g. A typical 1 large serving (33 g) provides 3.5 g.
Yes. Cooked egg white is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 1 large serving of cooked egg white contains 3.5 g of protein, about 7% of the 50 g reference Daily Value.
Cooked egg white is a moderate source of protein, and about 82% of its calories come from protein, which makes it extremely protein-dense. Set against egg white, another egg entry in the database, a serving carries about 0.1 g less protein (egg white has 3.6 g per 1 large white).
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