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.
Calories scale with portion. Here's how a typical egg white serving translates in your tracker:
Point your iPhone camera at egg white and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreEgg White has approximately 52 calories per 100g. A typical serving — 3 oz (85g) — comes in at 44 calories.
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.
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 under a second. Adjust the value if it looks off.
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.