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Egg protein Calories
High-protein, low-carbohydrate egg-white protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Egg protein (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 1.5 g of carbs, 24 g of protein, 0.8 g of fat and 0 g of fiber. Its 16.5 µg of Selenium covers 30% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Egg protein Nutrition Facts
Selected: 1 serving (medium) · 30 g
111
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
24g
· 48% DV
Fat
0.8g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 88% · Fat 7%
Egg protein nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 24 g | 48% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Egg protein?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 111 kcal |
| 1 tablespoon (thin) | 8 g | 30 kcal |
| 2 tablespoon (medium) | 16 g | 59 kcal |
| 3 tablespoon (thick) | 24 g | 89 kcal |
| 1 serving (large) | 45 g | 167 kcal |
| 2 serving (double) | 60 g | 222 kcal |
| 1 cup (medium) | 90 g | 333 kcal |
| 100 g | 100 g | 370 kcal |
| 1 pack (large) | 500 g | 1850 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Egg protein
What is egg protein powder made from?
Egg protein powder is typically made from dried egg whites, which are processed into a convenient powder. Formulas can differ, so the ingredient list tells you whether a particular product contains only egg-white protein or additional ingredients.
How do you mix egg protein powder without clumps?
Add the powder gradually to liquid while stirring or blending, rather than pouring liquid onto a pile of powder. A shaker or blender can help, but egg protein may foam; letting the drink stand briefly can reduce the foam.
Is egg protein as good as whey for building muscle?
Egg protein can support muscle growth by supplying amino acids, just as whey can. Neither is automatically better for everyone; egg protein is a useful alternative if you avoid dairy, while whey comes from milk.
Does egg protein powder taste like eggs?
It can have a mild egg-like taste, especially when unflavored, though the flavor varies by product. Blending it with fruit, cocoa, or spices can make it less noticeable, and it also works in savory recipes.
Can you bake with egg protein powder?
Yes, egg protein can be added to pancakes, muffins, and other baked foods. It may make a recipe drier or firmer, so adjust the liquid gradually and avoid replacing all the flour with protein powder.
Can egg protein powder replace egg whites in recipes?
Sometimes, but egg protein powder does not behave exactly like fresh egg whites unless it is reconstituted according to the product directions. Fresh whites are often easier for recipes that rely on whipping volume or a precise texture.
Is egg protein powder easy to digest?
Many people digest egg protein without difficulty, but others may experience bloating or stomach discomfort. Try a smaller serving first and stop if symptoms occur; people with an egg allergy should avoid it.
When should you take egg protein—before or after a workout?
You can take egg protein before or after exercise; there is no single required timing. After a workout it can be a convenient way to add protein, while a regular meal can serve the same purpose.
Can egg protein powder be used in a smoothie?
Yes, egg protein powder blends into smoothies with fruit, milk or a milk alternative, and other ingredients. Blend it thoroughly and add the powder gradually, since egg protein can foam more than some other protein powders.
How should you store egg protein powder after opening?
Keep egg protein powder tightly sealed in a cool, dry place after opening. Use a dry scoop and keep moisture out to prevent clumping; follow the package directions for storage and use-by dates.
Egg protein Vitamins & Minerals
Vitamins
B2
0.36mg · 28% DV
Biotin
2.1µg · 7% DV
B6
0.05mg · 3% DV
B12
0.06µg · 3% DV
Minerals
Selenium
17µg · 31% DV
Sodium
420mg · 18% DV
Phosphorus
54mg · 8% DV
Potassium ⭐
150mg · 4% DV
Egg protein Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg protein
To burn the 111 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Egg protein?
Egg protein is a powdered product usually made by drying egg whites. It can be mixed into a drink or stirred into foods such as porridge, pancake batter and smoothies. Its flavour is mild, though the powder can turn foamy or lumpy if it is not blended thoroughly. In Turkey, it can be an easy addition to a breakfast smoothie or oats; elsewhere, it also fits into shakes and home baking.
It is high in protein and low in carbohydrate, with 80 g of protein per 100 g. Use it when you want to add protein to a meal, adjusting the amount to suit the recipe. For a smoother result, mix the powder with a little liquid first, then add the rest.
How Nutritious Is Egg protein?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Egg protein Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Egg protein Contain Allergens?
Contains these allergens:
Which Diets Is Egg protein Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Egg protein Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.