How much protein in egg whites?

This question is about Nutrition

Elle Penner, MPH, RD

Here is how much protein is in egg whites, according to data from the USDA [



  • 1 large (33 g) egg: 3.6 g of protein from egg whites

  • 1 cup (220 g) of egg whites: 26 g of protein 

While egg whites are a great source of quality protein, yolks actually contain more protein by weight and make up nearly half of the protein in an egg [


]. In addition to being a good source of protein, the yolk contains other important nutrients, including essential fatty acids, vitamins A, D, B12, and folate, as well as calcium, phosphorus, and iodine.

eggs in a carton


  1. FoodData Central. (n.d.-c). U.S. Department of Agriculture. Retrieved April 19, 2022, from