How much protein in 1 cup of egg white?

How much protein in 1 cup of egg white?


Egg whites are a popular source of protein and are often consumed by individuals looking to increase their protein intake. But how much protein is actually present in 1 cup of egg white? In this article, we will explore the protein content of egg whites and provide you with an in-depth analysis.

Protein Content in Egg Whites

Egg whites are known for their high protein content, making them a favorite among fitness enthusiasts and those following a high-protein diet. The protein content in egg whites is primarily made up of albumin, a type of protein that is easily digestible and contains all the essential amino acids required by the body.

On average, a single large egg white contains around 3.6 grams of protein. Therefore, if you were to measure 1 cup of egg whites, which is approximately equivalent to 8 large egg whites, you would get around 28.8 grams of protein. It is important to note that the protein content may vary slightly depending on the size of the eggs used.

Benefits of Protein

Protein is an essential macronutrient that plays a crucial role in various bodily functions. It is responsible for building and repairing tissues, producing enzymes and hormones, and supporting the growth and maintenance of muscles. Including an adequate amount of protein in your diet can help with weight management, increase satiety, and promote muscle recovery and growth.

Other Nutritional Components

While protein is the main focus when it comes to egg whites, it is worth mentioning that they also contain other important nutrients. Egg whites are low in calories and fat, making them a popular choice for those watching their weight or following a low-fat diet. They are also cholesterol-free and contain no carbohydrates, making them a suitable option for individuals with specific dietary restrictions.

How to Incorporate Egg Whites into Your Diet

There are numerous ways to incorporate egg whites into your diet. They can be consumed on their own or used as an ingredient in various dishes. Some popular options include:

1. Egg White Omelette: Whip up some egg whites with your favorite vegetables and seasonings to create a delicious and protein-packed omelette.
2. Egg White Scramble: Scramble egg whites in a pan with some herbs and spices for a quick and easy breakfast option.
3. Protein Smoothies: Add egg whites to your favorite smoothie recipe to boost its protein content.
4. Baking: Use egg whites as a substitute for whole eggs in baking recipes to reduce the fat and cholesterol content while maintaining the protein content.


In conclusion, 1 cup of egg whites contains approximately 28.8 grams of protein. Egg whites are a great source of protein, low in calories and fat, and can be easily incorporated into various dishes. Including egg whites in your diet can help you meet your protein needs and support overall health and fitness goals.