2 tablespoon (medium) of Egg White Powder (12 g) has 46 calories. That works out to 380 calories per 100 g. It contains 0.6 g of carbs, 9.6 g of protein, 0 g of fat and 0 g of fiber. Its 132 mg of Sodium covers 6% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Egg White Powder Nutrition Facts

Selected: 100 g

380

KCAL / 100G

Carbs

· 2% DV

Protein

80g

· 160% DV

Fat

0.1g

· 0% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 6% · Protein 94% · Fat 0%

Egg White Powder Vitamins & Minerals

Vitamins

0.45mg · 35% DV

Biotin

10µg · 33% DV

0.3mg · 6% DV

0.05mg · 4% DV

Minerals

Sodium

1100mg · 48% DV

Selenium

20µg · 36% DV

Potassium ⭐

950mg · 28% DV

Phosphorus

85mg · 12% DV

How Nutritious Is Egg White Powder?

Nutrient density

Very high

80/ 100

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

32/ 100

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.

Egg White Powder Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg White Powder

To burn the 380 calories in 100 g:

🚶

94min

Walking (5 km/h)

🏃

39min

Running (8 km/h)

🚴

52min

Cycling

🏊

44min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Egg White Powder 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 White Powder Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Egg White Powder Good For?

Vegan

— Not suitable

Vegetarian

✓ 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 White Powder Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.01g

Compare Egg White Powder

🥚vs🥚

Egg White Powder vs Egg237 kcal more per 100 g

→🥚vs🍲

Egg White Powder vs Chicken Soup335 kcal more per 100 g

→🥚vs🥤

Egg White Powder vs Protein PowderSame calories per 100 g

→🥚vs🍳

Egg White Powder vs Fried Eggs (Butter)190 kcal more per 100 g

→

Foods Similar to Egg White Powder

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍳

Fried eggs

196 kcal

🍆🥩

Ali Nazik

145 kcal

Frequently Asked Questions About Egg White Powder

How should egg white powder be mixed to avoid lumps?

Start by whisking it with a small amount of water to make a smooth paste, then add the rest of the liquid. Cool or room-temperature water usually mixes better than hot water.

Does cooking egg white powder reduce its protein value?

Cooking does not remove the protein, but it does change its structure. In practice, cooked egg protein is often easier to digest, though excessive heat can hurt texture and flavor.

Can egg white powder be eaten raw?

Some products are pasteurized, which improves safety, but the label instructions should still be followed. For people with higher food-safety risk, using it in cooked recipes is the safer option.

When is egg white powder a better choice than whey protein?

It can make more sense for people avoiding dairy or lactose. It also works well in many cooked recipes, although the taste and texture are different from whey.

Is egg white powder better before or after a workout?

Total daily protein intake matters more than exact timing. Post-workout is convenient for many people, while pre-workout use depends on how well you tolerate it in your stomach.

Should egg white powder be taken alone or with carbohydrates?

That depends on your goal: alone works for adding protein, while pairing it with carbs can make more sense after training or as part of a fuller meal. Combining it with oats, fruit, or yogurt can also improve satiety and taste.

How should egg white powder be stored after opening?

Keep it tightly sealed in a cool, dry place away from light and humidity. Moisture can cause clumping and shorten quality, so follow the package storage guidance closely.

Can egg white powder be frozen?

Freezing the dry powder is usually unnecessary and may introduce moisture through condensation. A prepared liquid mixture is best used promptly, and freezing it can change the texture after thawing.

Who should be careful with egg white powder?

Anyone with an egg allergy should avoid it completely. People with kidney disease or those on medically prescribed protein restriction should also check with a healthcare professional before using it regularly.

Egg white powder is processed; does that automatically make it unhealthy?

No. It is a processed protein ingredient because the egg whites have been separated and dried for convenience, but processing alone does not determine healthfulness; the full ingredient list and how it fits your diet matter more.

Have another question about Egg White Powder?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 20, 2026