# Egg white, cooked nutrition: 11 g protein per 100 g | Macro Friendly Meals

11 g protein per 100 g, 13.2 g per 1/2 cup.

Updated 2026-10-23 - data v2026-10-23.1

USDA FoodData Central nutrition for Egg white, cooked, per 100 g and per 1/2 cup (120 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 49 | 11 | 0.7 | 0.2 |
| Per serving (1/2 cup, 120 g) | 59 | 13.2 | 0.8 | 0.2 |

Protein per 100 kcal: 22.4 g.

## Real food (2025–2030 Dietary Guidelines)

Classification: pass (WHOLE_FOOD). Cite: DGA p2-4.

Added sugar per serving: 0 g.

## Cost

Cost per serving: $0.40–$1.20.

Cost midpoint: $0.80.

Cost per 10 g protein: $0.61.

## Diet and scores

Keto, Low-carb, Paleo, Vegetarian, Pescatarian, Gluten-Free, Dairy-Free, Real Food (based on the 2025–2030 Dietary Guidelines)

Scores are not on the finder list for this food.

Longevity: none noted.

## Recipes using this food

None yet.

## Related

- [Tuna, canned in water](https://macrofriendlymeals.com/foods/tuna-canned-in-water) (22 g protein / 100 kcal)
- [Tuna steak, cooked](https://macrofriendlymeals.com/foods/tuna-steak-cooked) (22.5 g protein / 100 kcal)
- [Turkey breast, roasted](https://macrofriendlymeals.com/foods/turkey-breast-roasted) (20.5 g protein / 100 kcal)
- [Cod, cooked](https://macrofriendlymeals.com/foods/cod-cooked) (21.7 g protein / 100 kcal)
- [Lobster, cooked](https://macrofriendlymeals.com/foods/lobster-cooked) (21.3 g protein / 100 kcal)
- [Egg whites, raw](https://macrofriendlymeals.com/foods/egg-whites-raw) (21 g protein / 100 kcal)

Nutrition values match USDA FoodData Central (estimate). Not medical advice.

USDA FDC ID: not yet linked.

Canonical: https://macrofriendlymeals.com/foods/egg-white-cooked

Cite as: Macro Friendly Meals, "Egg white, cooked nutrition", https://macrofriendlymeals.com/foods/egg-white-cooked, data v2026-10-23.1.