Protein Duel › Protein chart › Egg white
How much protein is in egg white?
11 g per 100 g cooked
Quick facts
- 3.6 gIn 1 large egg white (about 33 g).
- #107Out of 223 foods on our protein chart.
- 275 gNeeded for 30 g of protein.
About egg white
Egg white is a good source of protein. Egg protein is complete and is often used as the reference for protein quality. More than half of it sits in the white.
Not sure how much protein you need in a day? Work it out with the protein calculator.
How it compares
Protein per 100 g, next to the foods closest to it on the chart and a few everyday staples.
| Food | Protein / 100 g |
|---|---|
| Chicken breast (cooked)Lean meat | 31 g |
| Egg (cooked)Egg | 13 g |
| Cottage cheeseDairy | 11 g |
| Edamame (cooked)Legume | 11 g |
| Egg white (cooked)Egg | 11 g |
| Cheese pizzaFast food | 11 g |
| RicottaSoft cheese | 11 g |
| Greek yogurtDairy | 10 g |
| Lentils (cooked)Legume | 9 g |
| TofuSoy product | 8 g |
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FAQ
How much protein is in egg white?
Egg white cooked has 11 g of protein per 100 g. A typical serving, 1 large egg white (about 33 g), gives you roughly 3.6 g.
Is egg white high in protein?
Egg white is a good source of protein. With 11 g per 100 g it ranks #107 of the 223 foods on our protein chart.
How much egg white do I need to eat for 30 g of protein?
About 275 g of egg white cooked.
Would you have guessed 11 g? Two foods, one guess: higher or lower.
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