How many calories are in one egg white?

Egg white has 17 calories per egg white or 52 calories for every 100 grams. Most of its calories are from protein.

How much protein is in one egg white?

An excellent source of protein, a single egg white contains 7% of recommended daily values or 3.6 grams of protein. However, the protein in egg white is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in egg white?

Egg white is a source of potassium.

What's similar to egg white in cooking?

Egg and butter, unsalted are similar to, or commonly paired with egg white in cooking and recipes.

Vegan Food with Nutrition Similar to Egg White

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Summary
Similar nuts
Similar plants
Similar fruits

Egg White source

Similar to Egg White

A common source of protein, egg white is a good source of protein and riboflavin. It also has significant amounts of potassium. One raw egg white contains about 17 calories.

The closest vegan nutritional substitutes to egg white include silken tofu, spirulina and flour.

We compared the key nutrients in egg white (protein and riboflavin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Silken Tofu, Flour, Soy Flour, Fried Tofu, Kidney Beans, Pinto Beans, Black Beans, Tofu, Wheat Flour, White Beans, Peanut Flour, , Peanuts, Wild Rice, Pasta, Pistachio, Soy Sauce

plants and vegetables: Spirulina, Sprouted Peas

fruits: Goji Berry

The details of the top vegan 20 foods most nutritionally similar to egg white are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to egg white. Silken tofu, flour, soy flour, fried tofu and kidney beans are all high in protein and or riboflavin.

Silken Tofu

Similarity: 88%

Silken tofu contains nutrients similar to egg white, but in smaller amounts overall. Moreover, silken tofu contains more dietary fiber, calcium, iron and folate than egg white.

For 100 grams of egg white and silken tofu:

Egg White (3 large)		Silken Tofu (7/8 piece)
11	protein (G)	7.2
0.44	riboflavin (MG)	0.04

However, egg white does contain more protein, potassium, riboflavin and Vitamin B12 than silken tofu by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	61
0	dietary fiber (G)	0.2
0.71	sugar (G)	0.7
0	saturated fat (G)	0.53
0	Vitamin C (MG)	0.2
0	Vitamin E (MG)	0.01
7	calcium (MG)	111
0.08	iron (MG)	1.1
163	potassium (MG)	120
0	thiamin (MG)	0.05
0.11	niacin (MG)	0.54
0.19	pantothenic acid (MG)	0.05
0.01	Vitamin B6 (MG)	0.05
4	folate (UG)	44
0.09	Vitamin B12 (UG)	0

0.876 | 0.876 | 1.45 Complete Comparison:
Silken Tofu vs. Egg White

Flour

Similarity: 85%

More nutritionally dense than egg white, flour is also high in protein and contains some of the same nutrients. Moreover, flour contains more dietary fiber, calcium, iron and thiamin than egg white.

For 100 grams of egg white and flour:

Egg White (3 large)		Flour (3/4 cup)
11	protein (G)	10
0.44	riboflavin (MG)	0.04

However, egg white does contain more potassium, riboflavin and Vitamin B12 than flour by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	364
0	dietary fiber (G)	2.7
0.71	sugar (G)	0.27
0	saturated fat (G)	0.16
0	Vitamin E (MG)	0.06
7	calcium (MG)	15
0.08	iron (MG)	1.2
163	potassium (MG)	107
0	thiamin (MG)	0.12
0.11	niacin (MG)	1.3
0.19	pantothenic acid (MG)	0.44
0.01	Vitamin B6 (MG)	0.04
4	folate (UG)	26
0.09	Vitamin B12 (UG)	0

0.846 | 0.846 | 2.68 Complete Comparison:
Flour vs. Egg White

Soy Flour

Similarity: 84%

More nutritionally dense than egg white, soy flour is also high in protein and contains some of the same nutrients. Also, soy flour contains more dietary fiber and Vitamin E than egg white.

For 100 grams of egg white and soy flour:

Egg White (3 large)		Soy Flour (1.25 cup)
11	protein (G)	50
0.44	riboflavin (MG)	0.28

However, egg white does contain more riboflavin and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	372
0	dietary fiber (G)	16
0.71	sugar (G)	9.3
0	saturated fat (G)	1.3
0	Vitamin A (UG)	2
0	Vitamin E (MG)	0.55
7	calcium (MG)	285
0.08	iron (MG)	8.2
163	potassium (MG)	2090
0	thiamin (MG)	1.1
0.11	niacin (MG)	3
0.19	pantothenic acid (MG)	1.6
0.01	Vitamin B6 (MG)	1.1
4	folate (UG)	289
0.09	Vitamin B12 (UG)	0

0.843 | 0.843 | 11.51 Complete Comparison:
Soy Flour vs. Egg White

Fried Tofu

Similarity: 83%

More nutritionally dense than egg white, fried tofu is also high in protein and contains some of the same nutrients. Also, fried tofu contains more dietary fiber, calcium and iron than egg white.

For 100 grams of egg white and fried tofu:

Egg White (3 large)		Fried Tofu (3.5 ounces)
11	protein (G)	19
0.44	riboflavin (MG)	0.05

However, egg white does contain more riboflavin and Vitamin B12 than fried tofu by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	270
0	dietary fiber (G)	3.9
0.71	sugar (G)	2.7
0	saturated fat (G)	2.9
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.04
7	calcium (MG)	372
0.08	iron (MG)	4.9
163	potassium (MG)	146
0	thiamin (MG)	0.17
0.11	niacin (MG)	0.1
0.19	pantothenic acid (MG)	0.14
0.01	Vitamin B6 (MG)	0.1
4	folate (UG)	27
0.09	Vitamin B12 (UG)	0

0.827 | 0.827 | 4.39 Complete Comparison:
Fried Tofu vs. Egg White

Kidney Beans

Similarity: 81%

Kidney beans are also high in protein and contains some of the same nutrients. Also, kidney beans contains more dietary fiber, calcium and iron than egg white.

For 100 grams of egg white and kidney beans:

Egg White (3 large)		Kidney Beans (5/8 cup)
11	protein (G)	8.1
0.44	riboflavin (MG)	0.02

However, egg white does contain more riboflavin, pantothenic acid and Vitamin B12 than kidney beans by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	121
0	dietary fiber (G)	6
0.71	sugar (G)	0
0	saturated fat (G)	0.33
0	Vitamin C (MG)	0.2
0	Vitamin E (MG)	0.03
7	calcium (MG)	58
0.08	iron (MG)	1.5
163	potassium (MG)	250
0	thiamin (MG)	0.06
0.11	niacin (MG)	0.42
0.19	pantothenic acid (MG)	0
0.01	Vitamin B6 (MG)	0.11
4	folate (UG)	23
0.09	Vitamin B12 (UG)	0

0.805 | 0.805 | 1.69 Complete Comparison:
Kidney Beans vs. Egg White

Pinto Beans

Similarity: 80%

Pinto beans contain nutrients similar to egg white, but in smaller amounts overall. Moreover, pinto beans contains more dietary fiber, calcium, iron and potassium than egg white.

For 100 grams of egg white and pinto beans:

Egg White (3 large)		Pinto Beans (3/8 can)
11	protein (G)	7
0.44	riboflavin (MG)	0.02

However, egg white does contain more protein, riboflavin, pantothenic acid and Vitamin B12 than pinto beans by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	114
0	dietary fiber (G)	5.5
0.71	sugar (G)	0.54
0	saturated fat (G)	0.16
0	Vitamin C (MG)	0.1
7	calcium (MG)	63
0.08	iron (MG)	1.3
163	potassium (MG)	274
0	thiamin (MG)	0.05
0.11	niacin (MG)	0.27
0.19	pantothenic acid (MG)	0
0.01	Vitamin B6 (MG)	0
4	folate (UG)	24
0.09	Vitamin B12 (UG)	0

0.796 | 0.796 | 1.45 Complete Comparison:
Pinto Beans vs. Egg White

Black Beans

Similarity: 78%

Black beans contain nutrients similar to egg white, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, Vitamin C, Vitamin E and calcium than egg white.

For 100 grams of egg white and black beans:

Egg White (3 large)		Black Beans (about 3/8 cup)
11	protein (G)	6
0.44	riboflavin (MG)	0.12

However, egg white does contain more protein, riboflavin and Vitamin B12 than black beans by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	91
0	dietary fiber (G)	6.9
0.71	sugar (G)	0.23
0	saturated fat (G)	0.08
0	Vitamin C (MG)	2.7
0	Vitamin E (MG)	0.62
7	calcium (MG)	35
0.08	iron (MG)	1.9
163	potassium (MG)	308
0	thiamin (MG)	0.14
0.11	niacin (MG)	0.62
0.19	pantothenic acid (MG)	0.18
0.01	Vitamin B6 (MG)	0.06
4	folate (UG)	61
0.09	Vitamin B12 (UG)	0

0.779 | 0.779 | 1.89 Complete Comparison:
Black Beans vs. Egg White

Tofu

Similarity: 78%

Tofu is also high in protein and contains some of the same nutrients. Also, tofu contains more dietary fiber, calcium and iron than egg white.

For 100 grams of egg white and tofu:

Egg White (3 large)		Tofu (3/8 cup)
11	protein (G)	8.1
0.44	riboflavin (MG)	0.05

However, egg white does contain more potassium, riboflavin and Vitamin B12 than tofu by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	76
0	dietary fiber (G)	0.3
0.71	sugar (G)	0.62
0	saturated fat (G)	0.69
0	Vitamin C (MG)	0.1
0	Vitamin E (MG)	0.01
7	calcium (MG)	350
0.08	iron (MG)	5.4
163	potassium (MG)	121
0	thiamin (MG)	0.08
0.11	niacin (MG)	0.2
0.19	pantothenic acid (MG)	0.07
0.01	Vitamin B6 (MG)	0.05
4	folate (UG)	15
0.09	Vitamin B12 (UG)	0

0.776 | 0.776 | 2.08 Complete Comparison:
Tofu vs. Egg White

Wheat Flour

Similarity: 77%

More nutritionally dense than egg white, wheat flour is also high in protein and riboflavin. Moreover, wheat flour contains more dietary fiber, Vitamin E, calcium and iron than egg white.

For 100 grams of egg white and wheat flour:

Egg White (3 large)		Wheat Flour (3/4 cup)
11	protein (G)	12
0.44	riboflavin (MG)	0.51

However, egg white does contain more potassium and Vitamin B12 than wheat flour by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	361
0	dietary fiber (G)	2.4
0.71	sugar (G)	0.31
0	saturated fat (G)	0.24
0	Vitamin E (MG)	0.4
7	calcium (MG)	15
0.08	iron (MG)	4.4
163	potassium (MG)	100
0	thiamin (MG)	0.81
0.11	niacin (MG)	7.6
0.19	pantothenic acid (MG)	0.44
0.01	Vitamin B6 (MG)	0.04
4	folate (UG)	183
0.09	Vitamin B12 (UG)	0

0.767 | 0.767 | 4.97 Complete Comparison:
Wheat Flour vs. Egg White

White Beans

Similarity: 76%

White beans contain nutrients similar to egg white, but in smaller amounts overall. Moreover, white beans contains more dietary fiber, Vitamin E, calcium and iron than egg white.

For 100 grams of egg white and white beans:

Egg White (3 large)		White Beans (3/8 cup)
11	protein (G)	7.3
0.44	riboflavin (MG)	0.04

However, egg white does contain more protein, riboflavin and Vitamin B12 than white beans by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	114
0	dietary fiber (G)	4.8
0.71	sugar (G)	0.29
0	saturated fat (G)	0.07
0	Vitamin E (MG)	0.79
7	calcium (MG)	73
0.08	iron (MG)	3
163	potassium (MG)	454
0	thiamin (MG)	0.1
0.11	niacin (MG)	0.11
0.19	pantothenic acid (MG)	0.19
0.01	Vitamin B6 (MG)	0.08
4	folate (UG)	65
0.09	Vitamin B12 (UG)	0

0.759 | 0.759 | 2.14 Complete Comparison:
White Beans vs. Egg White

Peanut Flour

Similarity: 76%

More nutritionally dense than egg white, peanut flour is also high in protein and riboflavin. Also, peanut flour contains more dietary fiber, calcium and iron than egg white.

For 100 grams of egg white and peanut flour:

Egg White (3 large)		Peanut Flour (1.75 cup)
11	protein (G)	52
0.44	riboflavin (MG)	0.48

However, egg white does contain more Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	327
0	dietary fiber (G)	16
0.71	sugar (G)	8.2
0	saturated fat (G)	0.06
0	Vitamin E (MG)	0.05
7	calcium (MG)	140
0.08	iron (MG)	2.1
163	potassium (MG)	1290
0	thiamin (MG)	0.7
0.11	niacin (MG)	27
0.19	pantothenic acid (MG)	2.7
0.01	Vitamin B6 (MG)	0.5
4	folate (UG)	248
0.09	Vitamin B12 (UG)	0

0.755 | 0.755 | 10.16 Complete Comparison:
Peanut Flour vs. Egg White

Similarity: 75%

is also high in protein and contains some of the same nutrients. Also, contains more dietary fiber, Vitamin A and Vitamin E than egg white.

For 100 grams of egg white and :

Egg White (3 large)		(5/8 cup)
11	protein (G)	9.4
0.44	riboflavin (MG)	0.2

A higher water content, is less nutritionally dense than egg white. Egg white does contain more riboflavin and Vitamin B12 than by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	365
0	dietary fiber (G)	7.3
0.71	sugar (G)	0.64
0	saturated fat (G)	0.67
0	Vitamin A (UG)	11
0	Vitamin E (MG)	0.49
7	calcium (MG)	7
0.08	iron (MG)	2.7
163	potassium (MG)	287
0	thiamin (MG)	0.39
0.11	niacin (MG)	3.6
0.19	pantothenic acid (MG)	0.42
0.01	Vitamin B6 (MG)	0.62
4	folate (UG)	19
0.09	Vitamin B12 (UG)	0

0.75 | 0.75 | 0 Complete Comparison:
vs. Egg White

Peanuts

Similarity: 75%

More nutritionally dense than egg white, peanuts are also high in protein and contains some of the same nutrients. Also, peanuts contains more dietary fiber and Vitamin E than egg white.

For 100 grams of egg white and peanuts:

Egg White (3 large)		Peanuts (5/8 cup)
11	protein (G)	24
0.44	riboflavin (MG)	0.2

However, egg white does contain more riboflavin and Vitamin B12 than peanuts by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	587
0	dietary fiber (G)	8.4
0.71	sugar (G)	4.9
0	saturated fat (G)	7.7
0	trans fat (G)	0.03
0	Vitamin E (MG)	4.9
7	calcium (MG)	58
0.08	iron (MG)	1.6
163	potassium (MG)	634
0	thiamin (MG)	0.15
0.11	niacin (MG)	14
0.19	pantothenic acid (MG)	1
0.01	Vitamin B6 (MG)	0.47
4	folate (UG)	97
0.09	Vitamin B12 (UG)	0

0.745 | 0.745 | 7.45 Complete Comparison:
Peanuts vs. Egg White

Wild Rice

Similarity: 74%

Wild rice contains nutrients similar to egg white, but in smaller amounts overall. Moreover, wild rice contains more dietary fiber, iron, niacin and Vitamin B6 than egg white.

For 100 grams of egg white and wild rice:

Egg White (3 large)		Wild Rice (5/8 cup)
11	protein (G)	4
0.44	riboflavin (MG)	0.09

However, egg white does contain more protein, potassium, riboflavin and Vitamin B12 than wild rice by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	101
0	dietary fiber (G)	1.8
0.71	sugar (G)	0.73
0	saturated fat (G)	0.05
0	Vitamin E (MG)	0.24
7	calcium (MG)	3
0.08	iron (MG)	0.6
163	potassium (MG)	101
0	thiamin (MG)	0.05
0.11	niacin (MG)	1.3
0.19	pantothenic acid (MG)	0.15
0.01	Vitamin B6 (MG)	0.14
4	folate (UG)	26
0.09	Vitamin B12 (UG)	0

0.744 | 0.744 | 1.37 Complete Comparison:
Wild Rice vs. Egg White

Pasta

Similarity: 74%

More nutritionally dense than egg white, pasta is also high in protein and riboflavin. Also, pasta contains more dietary fiber, calcium and iron than egg white.

For 100 grams of egg white and pasta:

Egg White (3 large)		Pasta (1 cup)
11	protein (G)	13
0.44	riboflavin (MG)	0.4

However, egg white does contain more Vitamin B12 than pasta by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	371
0	dietary fiber (G)	3.2
0.71	sugar (G)	2.7
0	saturated fat (G)	0.28
0	Vitamin E (MG)	0.11
7	calcium (MG)	21
0.08	iron (MG)	3.3
163	potassium (MG)	223
0	thiamin (MG)	0.89
0.11	niacin (MG)	7.2
0.19	pantothenic acid (MG)	0.43
0.01	Vitamin B6 (MG)	0.14
4	folate (UG)	237
0.09	Vitamin B12 (UG)	0

0.742 | 0.742 | 5.81 Complete Comparison:
Pasta vs. Egg White

Pistachio

Similarity: 74%

More nutritionally dense than egg white, pistachio is also high in protein and contains some of the same nutrients. Also, pistachio contains more dietary fiber and Vitamin C than egg white.

For 100 grams of egg white and pistachio:

Egg White (3 large)		Pistachio (7/8 cup)
11	protein (G)	21
0.44	riboflavin (MG)	0.23

However, egg white does contain more riboflavin and Vitamin B12 than pistachio by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	572
0	dietary fiber (G)	10
0.71	sugar (G)	7.7
0	saturated fat (G)	5.6
0	Vitamin C (MG)	3
0	Vitamin A (UG)	13
0	Vitamin E (MG)	2.2
7	calcium (MG)	107
0.08	iron (MG)	4
163	potassium (MG)	1007
0	thiamin (MG)	0.7
0.11	niacin (MG)	1.4
0.19	pantothenic acid (MG)	0.51
0.01	Vitamin B6 (MG)	1.1
4	folate (UG)	51
0.09	Vitamin B12 (UG)	0

0.738 | 0.738 | 7.29 Complete Comparison:
Pistachio vs. Egg White

Soy Sauce

Similarity: 73%

Soy sauce is also high in protein and contains some of the same nutrients. Moreover, soy sauce contains more dietary fiber, calcium, iron, potassium and niacin than egg white.

For 100 grams of egg white and soy sauce:

Egg White (3 large)		Soy Sauce (6 tbsps)
11	protein (G)	8.1
0.44	riboflavin (MG)	0.17

However, egg white does contain more riboflavin and Vitamin B12 than soy sauce by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	53
0	dietary fiber (G)	0.8
0.71	sugar (G)	0.4
0	saturated fat (G)	0.07
7	calcium (MG)	33
0.08	iron (MG)	1.5
163	potassium (MG)	435
0	thiamin (MG)	0.03
0.11	niacin (MG)	2.2
0.19	pantothenic acid (MG)	0.3
0.01	Vitamin B6 (MG)	0.15
4	folate (UG)	14
0.09	Vitamin B12 (UG)	0

0.732 | 0.732 | 2.26 Complete Comparison:
Soy Sauce vs. Egg White

plants and vegetables

Spirulina

Similarity: 86%

More nutritionally dense than egg white, spirulina is also high in protein and riboflavin. Also, spirulina contains more dietary fiber, Vitamin C and Vitamin A than egg white.

For 100 grams of egg white and spirulina:

Egg White (3 large)		Spirulina (14 tbsps)
11	protein (G)	57
0.44	riboflavin (MG)	3.7

However, egg white does contain more Vitamin B12 than spirulina by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	290
0	dietary fiber (G)	3.6
0.71	sugar (G)	3.1
0	saturated fat (G)	2.7
0	Vitamin C (MG)	10
0	Vitamin A (UG)	29
0	Vitamin E (MG)	5
7	calcium (MG)	120
0.08	iron (MG)	29
163	potassium (MG)	1363
0	thiamin (MG)	2.4
0.11	niacin (MG)	13
0.19	pantothenic acid (MG)	3.5
0.01	Vitamin B6 (MG)	0.36
4	folate (UG)	94
0.09	Vitamin B12 (UG)	0

0.858 | 0.858 | 10.32 Complete Comparison:
Spirulina vs. Egg White

Sprouted Peas

Similarity: 75%

More nutritionally dense than egg white, sprouted peas are also high in protein and contains some of the same nutrients. Moreover, sprouted peas contains more Vitamin C, calcium, iron and potassium than egg white.

For 100 grams of egg white and sprouted peas:

Egg White (3 large)		Sprouted Peas (7/8 cup)
11	protein (G)	8.8
0.44	riboflavin (MG)	0.16

However, egg white does contain more riboflavin and Vitamin B12 than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	124
0.71	sugar (G)	0
0	saturated fat (G)	0.12
0	Vitamin C (MG)	10
7	calcium (MG)	36
0.08	iron (MG)	2.3
163	potassium (MG)	381
0	thiamin (MG)	0.23
0.11	niacin (MG)	3.1
0.19	pantothenic acid (MG)	1
0.01	Vitamin B6 (MG)	0.27
4	folate (UG)	144
0.09	Vitamin B12 (UG)	0

0.751 | 0.751 | 2.96 Complete Comparison:
Sprouted Peas vs. Egg White

fruits

Goji Berry

Similarity: 74%

Goji berry is also high in protein and contains some of the same nutrients. Also, goji berry contains more dietary fiber, Vitamin C and calcium than egg white.

For 100 grams of egg white and goji berry:

Egg White (3 large)		Goji Berry (18 tbsps)
11	protein (G)	14
0.44	riboflavin (MG)	0

However, egg white does contain more potassium, riboflavin, pantothenic acid and Vitamin B12 than goji berry by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	349
0	dietary fiber (G)	13
0.71	sugar (G)	46
0	Vitamin C (MG)	48
7	calcium (MG)	190
0.08	iron (MG)	6.8
163	potassium (MG)	0
0	thiamin (MG)	0
0.11	niacin (MG)	0
0.19	pantothenic acid (MG)	0
0.01	Vitamin B6 (MG)	0
4	folate (UG)	0
0.09	Vitamin B12 (UG)	0

0.736 | 0.736 | 2.51 Complete Comparison:
Goji Berry vs. Egg White

Other Nutritional Substitutes

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