How many calories in
egg white?
Egg White is a lean cut that offers 11g of protein per 100g for 52 calories. It earns a place in any high-protein rotation. Lean enough to fit most macro targets without much accounting.
Common serving sizes.
Calories scale with portion. Here's how a typical egg white serving translates in your tracker:
What 52 calories means.
Protein-dense — 21.2 g of protein per 100 kcal makes egg white an efficient choice for hitting a protein target while managing calories.
Egg White vs. similar foods.
How egg white stacks up on calories and protein against foods people commonly compare it to:
Skip the lookup. Snap the plate.
Point your iPhone camera at egg white and Spotwell's AI estimates the portion and macros in a few seconds. Check it, adjust anything that looks off, and log it.
Download on theApp StoreQuick answers.
How many calories in egg white?
Egg White has approximately 52 calories per 100g. A typical serving — 3 oz (85g) — comes in at 44 calories.
How much protein is in egg white?
11g of protein per 100g. That puts egg white at roughly 21.2g of protein per 100 calories — a useful lens when comparing to other protein sources.
How do I log egg white accurately?
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in a few seconds. Adjust the value if it looks off.
Is egg white good for weight loss?
It depends on your overall calorie target. Egg White is naturally low-calorie at 52 kcal per 100g, so it's easy to fit into a deficit.