Egg White Calories & Nutrition (अंडे की सफेदी)

Egg White has 17 calories per 1 egg white (52 kcal per 100 g)

Protein Foods Health Rating: 10/10 Best time: Breakfast
17 kcal

Egg White Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Egg White broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 egg white standard 33 g 17 kcal 4.1 g 0 g 0.1 g
2 egg whites 66 g 34 kcal 8.2 g 0 g 0.2 g
100 g 100 g 52 kcal 12.4 g 0 g 0.3 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Egg White to your thali See the total calories of your whole meal.
Nutrition Facts — Egg White (per 1 egg white)
Nutrient Per serving Per 100 g % DV*
Calories 17 kcal 52 kcal 1%
Protein 4.1 g 12.4 g 8%
Carbohydrates 0 g 0 g 0%
Fat 0.1 g 0.3 g 0%
Fiber 0 g 0 g 0%
Sugar 0 g 0 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 4.1 g · 95%
Carbs 0 g · 0%
Fat 0.1 g · 5%
Burn it off

Minutes of activity to burn 17 kcal (70 kg adult):

Brisk walking 4 min
Cycling 2 min
Running 2 min
Yoga 5 min

Is Egg White good for weight loss?

Yes — a good choice

Egg White carries roughly 52 kcal per 100 g, which is low for an everyday Indian food. It also delivers about 12.4 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Egg White good for muscle gain?

Useful as a supporting food

Egg White provides about 12.4 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 24.1 g of protein per 100 kcal, so it is an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Egg White

Grill, bake, steam or curry it with little oil rather than deep-frying. Trim visible fat and skin to cut calories without losing protein.

About Egg White

The boiled white of a hen's egg, almost pure protein with very little fat.

Frequently asked questions about Egg White

1 egg white (33 g) contains approximately 17 calories, along with 4.1 g protein, 0 g carbohydrates and 0.1 g fat.

1 ande ki safedi (33 g) mein lagbhag 17 calorie aur 4.1 g protein hota hai. Isme 0 g carbs aur 0.1 g fat bhi hota hai.

1 अंडे की सफेदी (33 ग्राम) में लगभग 17 कैलोरी और 4.1 ग्राम प्रोटीन होता है। इसमें 0 ग्राम कार्बोहाइड्रेट और 0.1 ग्राम फैट भी होता है।

100 g of Egg White contains about 52 calories, 12.4 g protein, 0 g carbs and 0.3 g fat.

2 egg whites works out to roughly 34 calories and 8.2 g of protein in total.

Yes — a good choice. Egg White carries roughly 52 kcal per 100 g, which is low for an everyday Indian food. It also delivers about 12.4 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Egg White contains about 12.4 g of protein per 100 g, which is considered moderate for Indian foods.

Egg White provides roughly 0 g of carbohydrates and 0 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Egg White is best eaten at breakfast.

For a 70 kg adult, burning the roughly 17 calories in 1 egg white takes brisk walking for about 4 minutes, or cycling for about 2 minutes, or running for about 2 minutes, or yoga for about 5 minutes.

Compare Egg White with other foods

Egg White vs Chana Masala Egg White vs Tandoori Chicken Egg White vs Egg Egg White vs Fish Curry Egg White vs Bangda

Similar foods in Protein Foods

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180 kcal

Tandoori Chicken

195 kcal

Egg

77 kcal

Fish Curry

167 kcal

Bangda (Mackerel)

101 kcal

Basa (Pangasius)

204 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.