Egg Whites Only Calories | High in Protein! Now Try It.

If you have ever cracked an egg, poured the yolk aside, and wondered if it was worth it—you are not alone. Millions of people choose egg whites only calories every day, chasing fewer calories, lean protein, and better control over their diets. Yet most articles barely explain what you actually gain—or lose—when you skip the yolk.

This guide changes that.

Here, you will find clear calorie counts, protein breakdowns, real comparisons, and practical answers that help you decide if egg whites truly fit your goals.

One large egg white contains about 17 calories and 3.6 grams of protein.

Eating only egg whites removes most fat and cholesterol, making them one of the lowest-calorie, highest-protein foods per calorie available.

Egg Whites Only Calories

• 🥚 1 large egg white: ~17 calories

• 💪 Protein: ~3.6 grams

• ❌ Fat: 0 grams

• 🚫 Cholesterol: 0 mg

• 🔥 Ideal for weight loss and lean diets

Why People Choose Egg Whites Only

Egg whites attract attention for one simple reason: efficiency. They deliver protein with almost no calories. Unlike whole eggs, egg whites contain no fat and no cholesterol. Because of this, they appear frequently in weight-loss plans, bodybuilding diets, and clinical nutrition programs.

More importantly, egg whites allow people to increase protein intake without overshooting daily calorie targets. That balance explains their long-term popularity.

Egg Whites Only Calories: Exact Numbers by Quantity

Calories in Egg Whites (Large Eggs)

Because egg whites scale cleanly, calorie tracking stays simple and predictable.

Egg Whites vs Whole Eggs: Calorie Reality

Many people assume egg whites remove only a few calories. In reality, they remove most of them.

The yolk contains most of the calories, fat, and cholesterol. The white provides most of the protein relative to calories.

Protein Quality in Egg Whites

Egg whites offer complete protein, meaning they contain all nine essential amino acids. Athletes value egg whites because the protein digests easily and supports muscle repair without added fat.

Although yolks add nutrients, egg whites remain one of the cleanest protein sources available.

Egg Whites for Weight Loss: Why They Work

Egg whites support weight loss through volume, protein, and calorie control.

• First, they allow larger portions without heavy calories.
• Second, protein improves satiety and reduces cravings.
• Third, low fat keeps total energy intake manageable.

As a result, many weight-loss plans rely on egg whites as a staple protein.

Are Egg Whites Healthy Without the Yolk?

Egg whites provide protein but lack fat-soluble vitamins found in yolks. Vitamins A, D, E, and K mostly live in the yolk. Choline also appears mainly in the yolk.

For this reason, egg whites work best as part of a balanced diet, not as the only protein source.

Egg Whites Only Calories by Cooking Method

Cooking method rarely changes egg white calories, as long as no fat is added.

Oil and butter increase calories fast. Non-stick pans help keep numbers low.

Egg Whites vs Scrambled Eggs Calories

Scrambled eggs usually include yolks, milk, butter, or oil. Therefore, they contain more calories.

• 3 egg whites: ~51 calories

• 3 scrambled whole eggs: 250–300+ calories

👉 Related guide: Scrambled Eggs Calories & Nutrition

Egg Whites vs Omelette Calories

Omelettes often include cheese, oil, and fillings. That combination raises calories quickly.

• 4 egg whites omelette (plain): ~68 calories

• 3-egg cheese omelette: 400+ calories

👉 Related guide: Omelette Calories (2 Egg, 3 Egg, 4 Egg)

Egg Whites for Muscle Building

Although egg whites support muscle repair, many athletes combine whites with whole eggs. This mix improves nutrient intake and hormonal balance.

Still, egg whites remain useful during cutting phases or calorie-restricted periods.

How Many Egg Whites Should You Eat?

Portion needs vary by goal.

• Weight loss: 3–5 egg whites

• Muscle maintenance: 4–6 egg whites

• High-protein diets: 6–8 egg whites

Listening to hunger cues matters more than exact numbers.

Do Egg Whites Contain Cholesterol?

Egg whites contain zero cholesterol. Cholesterol exists only in the yolk. This makes egg whites popular among people managing cholesterol intake.

However, current research shows dietary cholesterol affects individuals differently.

Common Questions About Egg Whites

• How many calories are in egg whites only?

One large egg white contains about 17 calories.

• Are egg whites better than whole eggs?

Egg whites reduce calories, but whole eggs provide more nutrients.

• Can I eat egg whites every day?

Most people tolerate egg whites daily as part of a varied diet.

• Do egg whites help burn fat?

They support fat loss by improving protein intake without excess calories.

Who Should Avoid Egg Whites Only Diets?

People who rely exclusively on egg whites may miss key nutrients. Balanced diets always perform better long term. Including whole eggs occasionally helps maintain micronutrient intake.

Final Thoughts: Are Egg Whites Worth It?

Egg whites deliver maximum protein with minimal calories. They simplify calorie tracking and support lean eating goals. However, nutrition works best when balanced.

Use egg whites strategically—not blindly.

References & Sources

• USDA FoodData Central – https://fdc.nal.usda.gov

• Egg Nutrition Center – https://www.eggnutritioncenter.org

• Harvard T.H. Chan School of Public Health – https://www.hsph.harvard.edu

• Cleveland Clinic – https://health.clevelandclinic.org

• NIH – https://www.ncbi.nlm.nih.gov

Disclaimer

This Egg Whites Only Calories article is for informational purposes only. Nutrition values vary by egg size, preparation, and dietary context. This content does not replace professional medical or dietary advice. Consult a qualified healthcare provider for personalized guidance.

Last updated: December 2025
Reviewed for accuracy and clarity by Dr. Evelyn Karen, M.D., Ph.D., Certified Dietitian & Preventive Medicine