White Egg Calories and Nutrition Facts
White Egg has 48 calories per 100 g, with 10.1 g protein, 0.7 g carbs and 0.2 g fat. Official USDA analytical record: Egg, white, raw, frozen, pasteurized (FDC ID: 323697).
One standard serving of white egg (1 oz (28 g)) contains 14 calories, 2.9g protein, 0.2g total carbs (0.2g net carbs), and 0.1g fat. Per 100 grams, it supplies 48 calories.
Energy density
0.48 kcal/g
very low
Protein / 100 kcal
21 g
satiety per calorie
Net carbs / 100 g
0.7 g
carbs minus fibre
100 kcal portion
208 g
≈ 7.3 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0g
- Sodium
- 41mg
White Egg Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 1 oz (28 g) | 28.4 g | 14 kcal | 0.2 g | 0.2 g | 2.9 g | 0.1 g |
| 100 g | 100 g | 48 kcal | 0.7 g | 0.7 g | 10.1 g | 0.2 g |
Egg, white, raw, frozen, pasteurized nutrition facts
The table below shows the complete nutritional profile for egg, white, raw, frozen, pasteurized per 100 g (the laboratory analytical standard) and per 1 oz (28 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from protein, and it is high in protein (10.1 g per 100 g), relatively low in calories.
| Nutrient | Per 100 g | Per 1 oz (28 g) | % DV* |
|---|---|---|---|
| Calories | 48 kcal | 14 kcal | — |
| Protein | 10.1 g | 2.9 g | 20% |
| Carbohydrate | 0.7 g | 0.2 g | 0% |
| Fat | 0.2 g | 0.1 g | 0% |
| Sugars | 0 g | 0 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Sodium | 144 mg | 41 mg | 6% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
White Egg calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.48 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 14 kcal | 2.9 g | 0.2 g | 0.1 g |
| 100 g (3.5 oz) | 48 kcal | 10.1 g | 0.7 g | 0.2 g |
| 4 oz (113 g) | 54 kcal | 11.5 g | 0.8 g | 0.2 g |
| 8 oz / ½ lb (227 g) | 109 kcal | 22.9 g | 1.6 g | 0.5 g |
| 1 lb (454 g) | 218 kcal | 45.8 g | 3.2 g | 0.9 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 323697.
View raw USDA laboratory entry →How white egg compares to other dairy & eggs
Against the 40 dairy & eggs in this database, white egg ranks 4th lowest in calories and 27th highest in protein. The category averages 243 kcal per 100 g, so this one is 80% below it. The lightest option in the category is milk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) at 34 kcal per 100 g, and the protein leader is egg, white, dried at 79.9 g per 100 g.
| Dairy & Eggs (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🧈 Buttermilk, low fat | 43 kcal | 3.5 g | 0.43 |
| 🥛 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | 43 kcal | 3.4 g | 0.43 |
| 🥚 Egg, white, raw, frozen, pasteurized (this page) | 48 kcal | 10.1 g | 0.48 |
| 🥛 Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 50 kcal | 3.4 g | 0.5 |
| 🥛 Yogurt, plain, nonfat | 50 kcal | 4.2 g | 0.5 |
Portion planning with white egg
- 100 calories comes to about 208 g (7.3 oz).
- 20 g of protein takes about 198 g, bringing 95 kcal with it — that is 21 g of protein per 100 calories.
- Macro split by calories: 6% carbs, 90% protein, 4% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 10.1 g per 100 g (≥ 20% DV)
- Low fat — 0.2 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
- Keto-friendly — 0.7 g net carbs per 100 g (≤ 5 g)
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White Egg FAQ & Nutrition Questions
How many calories and carbs are in 1 oz (28 g) of white egg?
One serving of 1 oz (28 g) provides 14 calories, 0.2 g total carbs, 2.9 g protein, and 0.1 g fat.
How many calories are in 100 g of white egg?
White Egg contains 48 calories per 100 g, with 10.1 g protein, 0.7 g carbohydrate, and 0.2 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for white egg?
The official USDA FoodData Central ID for "Egg, white, raw, frozen, pasteurized" is FDC ID: 323697. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of white egg?
By calories, white egg is approximately 6% carbohydrates, 90% protein, and 4% fat.
How many calories are in an ounce of white egg?
One ounce (28 g) of white egg has 14 calories, with 2.9 g protein, 0.2 g carbs and 0.1 g fat. Four ounces (113 g) comes to 54 calories, and a full pound (454 g) to 218 calories.
How much white egg is 100 calories?
About 208 g of white egg supplies 100 calories, because it carries 0.48 kcal per gram (very low energy density). You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
How much white egg do I need for 20 g of protein?
Roughly 198 g of white egg, which also brings 95 calories with it. That works out to 21 g of protein per 100 calories.
Is white egg high or low in calories for a dairy & egg?
White Egg sits 80% below the dairy & eggs average of 243 kcal per 100 g, ranking 4th lowest of 40 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.