How much protein in 4 egg whites?

How much protein in 4 egg whites?


Egg whites are a popular choice for individuals looking to increase their protein intake while keeping the fat and calorie content low. But how much protein do you get from 4 egg whites? In this article, we will delve into the nutritional content of egg whites and explore the protein content in 4 egg whites.

Nutritional Content of Egg Whites

Egg whites are known for being a rich source of protein, while being low in calories and fat. They are also cholesterol-free. In addition to protein, egg whites contain essential vitamins and minerals such as riboflavin, niacin, potassium, and magnesium.

Protein Content in 1 Egg White

To understand the protein content in 4 egg whites, let’s first establish the protein content in a single egg white. On average, one large egg white contains approximately 3.6 grams of protein. This means that if you were to consume only one egg white, you would be getting around 3.6 grams of protein.

Protein Content in 4 Egg Whites

Now, let’s calculate the protein content in 4 egg whites. Since each egg white contains 3.6 grams of protein, multiplying this by 4 gives us a total of 14.4 grams of protein in 4 egg whites.

Therefore, if you were to consume 4 egg whites, you would be getting approximately 14.4 grams of protein. This can be a significant amount of protein for individuals looking to meet their daily protein requirements.

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, supporting the immune system, and producing enzymes and hormones. Consuming an adequate amount of protein is especially important for individuals who are physically active or looking to build and maintain muscle mass.

Other Considerations

While egg whites are a great source of protein, it is important to note that the yolk of the egg contains additional nutrients such as vitamins A, D, E, and K, as well as healthy fats. If you choose to consume only egg whites, you may miss out on these nutrients. However, if you are watching your calorie intake or have specific dietary restrictions, opting for egg whites can still be a beneficial choice.


In conclusion, 4 egg whites contain approximately 14.4 grams of protein. Egg whites are a low-calorie, low-fat source of protein that can be beneficial for individuals looking to increase their protein intake. However, it is important to consider the nutritional content of the entire egg, including the yolk, which contains additional nutrients. As always, it is recommended to consult with a healthcare professional or registered dietitian to determine the appropriate amount of protein for your individual needs.


– Mayo Clinic:
– United States Department of Agriculture (USDA):
– Healthline: