# Egg whites, raw nutrition: 11 g protein per 100 g (est.) | Macro Friendly Meals

11 g protein per 100 g, 22 g per ~6 whites.

Updated 2026-10-08 - data v2026-10-08.2

Estimated nutrition for Egg whites, raw, per 100 g and per ~6 whites (200 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 52 | 11 | 0.7 | 0.2 |
| Per serving (~6 whites, 200 g) | 104 | 22 | 1.4 | 0.4 |

Protein per 100 kcal: 21.2 g.

## Cost

Est. cost per serving: $0.70–$1.50 (est.).

Est. cost midpoint: $1.10 (est.).

Est. $ per 10 g protein: $0.50 (est.).

## Diet and scores

Keto, Low-carb, Carnivore, Paleo, Mediterranean, Vegetarian, Pescatarian, Gluten-Free, Dairy-Free

Efficiency 8 / Taste 5 / Overall 6.5.

Longevity: none noted.

## Recipes using this food

- [Egg-white scramble with oats](https://macrofriendlymeals.com/recipes/eggs-oats-l1)
- [Protein shakshuka with pita](https://macrofriendlymeals.com/recipes/eggs-oats-l3)
- [Savory oats with egg whites](https://macrofriendlymeals.com/recipes/eggs-oats-l2)
- [Shrimp fried rice with egg whites](https://macrofriendlymeals.com/recipes/shrimp-rice-l2)

## Related

- [Crab, cooked](https://macrofriendlymeals.com/foods/crab-cooked) (21.1 g protein / 100 kcal)
- [Lobster, cooked](https://macrofriendlymeals.com/foods/lobster-cooked) (21.3 g protein / 100 kcal)
- [Haddock or tilapia, cooked](https://macrofriendlymeals.com/foods/haddock-or-tilapia-cooked) (20.8 g protein / 100 kcal)
- [Halibut, cooked](https://macrofriendlymeals.com/foods/halibut-cooked) (20.7 g protein / 100 kcal)
- [Cod, cooked](https://macrofriendlymeals.com/foods/cod-cooked) (21.9 g protein / 100 kcal)
- [Turkey breast, roasted](https://macrofriendlymeals.com/foods/turkey-breast-roasted) (22.2 g protein / 100 kcal)

Nutrition values are estimates until a USDA record is attached. Not medical advice.

USDA FDC ID: not yet verified (est.)

Canonical: https://macrofriendlymeals.com/foods/egg-whites-raw

Cite as: Macro Friendly Meals, "Egg whites, raw nutrition", https://macrofriendlymeals.com/foods/egg-whites-raw, data v2026-10-08.2.