Egg Whites Calories and Macros — Nutrition Facts per 3 large whites (99g)

Egg Whites contains 51 calories per 3 large whites (99g), with 10.8g of protein, 0.7g of carbs, and 0.2g of fat. Here's the full nutrient breakdown — sourced from USDA FoodData Central — and how it fits into common tracking goals.

Egg Whites nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Whites only — virtually fat- and carb-free. Carton liquid egg whites are the same food; one cup is about 8 large whites.

How does egg whites fit your goals?

With 10.8g of protein per 3 large whites (99g), egg whites is a workhorse for anyone tracking macros for weight loss or muscle gain. Protein is the most satiating macro and the hardest to over-eat by accident, which is why high-protein foods anchor most successful cutting and recomposition plans. A single serving covers roughly 7% of a 150g daily protein target — the kind of number that adds up quickly when you build meals around it.

Diet-wise, egg whites fits keto, low-carb, and high-protein eating patterns.

How egg whites compares to other proteins

The fastest way to log egg whites

You could search a food database for "egg whites", scroll past a dozen near-duplicates, and guess at the serving size — or you could take one photo. Bento Bunny's AI photo tracking identifies egg whites, estimates the portion, and files the macros into your day in a couple of seconds, with the AI running on-device on iOS 26+.

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