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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

]: 

  • 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 [

1

]. 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

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References: 

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

    https://fdc.nal.usda.gov/

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