Egg, white only, raw: Nutrition Facts
Generic food Raw Dairy and Eggs
Egg, white only, raw contains 52 kcal per 100 g. A typical serving of 1 egg white (33 g) provides about 17 kcal.
Roughly 82% of its calories come from protein, with 18% from carbohydrates and 0% from fat (estimated with general energy factors).
That is less energy than the typical item in eggs and omelets on FoodFactly, where the median is 172 kcal per 100 g across 147 foods.
100 g provides 33% of the Daily Value for selenium and 30% of the Daily Value for Riboflavin (B2).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 52 kcal | |
| Total fat C | 0 g | 0% |
| Saturated fat C | 0 g | 0% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 166 mg | 7% |
| Total carbohydrates C | 2.4 g | 0.9% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0.71 g | |
| Protein C | 10.7 g | 21% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0 mg | 0% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.004 mg | 0.3% |
| Riboflavin (B2) C | 0.39 mg | 30% |
| Niacin (B3) C | 0.11 mg | 0.7% |
| Vitamin B6 C | 0.005 mg | 0.3% |
| Folate (B9) C | 4 µg | 1% |
| Vitamin B12 C | 0.09 µg | 4% |
| Choline C | 1.1 mg | 0.2% |
| Calcium C | 7 mg | 0.5% |
| Iron C | 0.08 mg | 0.4% |
| Magnesium C | 11 mg | 3% |
| Phosphorus C | 15 mg | 1% |
| Potassium C | 163 mg | 3% |
| Zinc C | 0.03 mg | 0.3% |
| Copper C | 0.023 mg | 3% |
| Selenium C | 17.9 µg | 33% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 82%
- Carbohydrates 18%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10.7 gbelow the median for eggs and omelets (median 11.6 g)
- Sugars0.71 gabove the median for eggs and omelets (median 0.58 g)
- Fat0 gin the lowest quarter of eggs and omelets (median 13.2 g)
- Saturated fat0 gin the lowest quarter of eggs and omelets (median 4 g)
- Sodium166 mgin the lowest quarter of eggs and omelets (median 308 mg)
- Protein per 100 kcal20.6 gprotein density, useful for comparing foods with different calorie levels
- Water86.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0 g |
|---|---|
| Polyunsaturated fat C | 0 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0 g |
| PUFA 18:3 C | 0 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 86.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 4 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Egg
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg, whole, raw, frozen, salted, pasteurized Frozen | 138 | 11 g | 0.83 g | 10.1 g |
| Egg, white, dried, stabilized, glucose reduced Dried or dry | 357 | 84.1 g | 4.5 g | 0.32 g |
| Egg, whole, raw Raw | 143 | 12.6 g | 0.72 g | 9.5 g |
| Egg, white, raw, fresh Raw | 52 | 10.9 g | 0.73 g | 0.17 g |
| Egg, yolk, raw, fresh Raw | 322 | 15.9 g | 3.6 g | 26.5 g |
| Egg, whole, cooked, omelet Cooked | 154 | 10.6 g | 0.64 g | 11.7 g |
| Egg, whole, cooked, poached Cooked | 143 | 12.5 g | 0.71 g | 9.5 g |
| Egg, whole, cooked, scrambled Cooked | 149 | 10 g | 1.6 g | 11 g |
| Egg, whole, dried Dried or dry | 592 | 48.1 g | 1.1 g | 43.9 g |
| Egg, duck, whole, fresh, raw Raw | 185 | 12.8 g | 1.5 g | 13.8 g |
| Egg, goose, whole, fresh, raw Raw | 185 | 13.9 g | 1.4 g | 13.3 g |
| Egg, quail, whole, fresh, raw Raw | 158 | 13.1 g | 0.41 g | 11.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg white omelet, scrambled, or fried, no added fat Cooked | 52 | 10.7 g | 2.4 g | 0 g |
| Eggs, Grade A, Large, egg white | 55 | 10.7 g | 2.4 g | 0 g |
| Egg white omelet, scrambled, or fried, made with cooking spray Cooked | 59 | 10.6 g | 2.5 g | 0.78 g |
| Egg substitute, liquid or frozen, fat free Frozen | 48 | 10 g | 2 g | 0 g |
| Egg substitute, omelet, scrambled, or fried, no added fat Cooked | 48 | 10 g | 2 g | 0 g |
| Yogurt, Greek, nonfat, plain, CHOBANI | 54 | 9.5 g | 3.4 g | 0.24 g |
| Cheese, cottage, lowfat, 1% milkfat, with vegetables | 67 | 10.9 g | 3 g | 1 g |
| Cheese, cottage, salted, dry curd Dried or dry | 71 | 10.2 g | 6.6 g | 0.29 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw egg?
100 g of raw egg has 52 kcal. 1 egg white (33 g): about 17 kcal. 1 cup (245 g): about 127 kcal.
Is raw egg high in protein?
Raw egg contains 10.7 g of protein per 100 g (21% of the 50 g Daily Value), or 3.5 g in 1 egg white (33 g). About 82% of its calories come from protein. Compared with other eggs and omelets, that is below the median (median 11.6 g).
How many carbs are in raw egg?
Raw egg has 2.4 g of total carbohydrates per 100 g, including 0 g of fiber and 0.71 g of sugars.
How much fat is in raw egg?
Raw egg contains 0 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does raw egg contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (33% DV) and Riboflavin (B2) (30% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw egg?
100 g contains 166 mg of sodium, 7% of the 2,300 mg Daily Value.
Does egg have the same nutrition raw and frozen?
No. Per 100 g, egg, white only, raw has 52 kcal, while egg, whole, raw, frozen, salted, pasteurized has 138 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707168. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.