Quick Answer
There are about 34 calories in 2 large hard boiled egg whites. Egg whites are low in calories but high in protein. A large egg white contains around 17 calories.
Calories in Egg Whites
Egg whites are the clear liquid part of an egg that surrounds the yolk. They are low in fat and contain no cholesterol.
Here are the calories for one large egg white:
- 17 calories
- 0 g fat
- 0 mg cholesterol
- 4 g protein
Since there are 17 calories in one large egg white, two large egg whites would contain about 34 calories.
This calorie amount is for egg whites that have been boiled. Raw egg whites contain slightly fewer calories at around 15 per large egg white.
The cooking method doesn’t significantly affect the calories. So whether you boil, poach, scramble or fry egg whites, the calorie count remains roughly the same.
Benefits of Egg Whites
Egg whites provide many health benefits, including:
- High in protein – Egg whites contain about 4 grams of protein per large egg white. Protein helps build muscle, bones and skin.
- Low in calories – With only 17 calories per egg white, they are a great low-calorie protein source.
- Fat and cholesterol free – The fat and cholesterol are contained in the yolk.
- Rich in nutrients – Egg whites contain minerals like magnesium, potassium, zinc and copper. They also have B vitamins like riboflavin and selenium.
The high protein and low calorie content makes egg whites a great food for building muscle and losing weight.
Many bodybuilders and fitness enthusiasts include egg whites in their diets. The protein helps repair and build muscle after workouts.
Nutrition Facts for 2 Egg Whites
Here is the full nutrition breakdown for 2 large hard boiled egg whites (34g):
| Nutrient | Amount |
|---|---|
| Calories | 34 |
| Fat | 0 g |
| Protein | 8 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Calcium | 6 mg |
| Iron | 0 mg |
| Potassium | 54 mg |
| Sodium | 62 mg |
As you can see, the calories are very low for the amount of protein provided. Egg whites make an excellent nutrient-dense, low-calorie addition to a healthy diet.
Egg White Protein Content
One of the biggest benefits of egg whites is their high protein content:
- One large egg white contains about 4 grams of protein
- 2 large egg whites contain about 8 grams of protein
- Protein makes up the majority of the calories in egg whites. About 75% of the calories come from protein.
Egg whites contain all nine essential amino acids that the body cannot make on its own. The protein in egg whites is considered complete high-quality protein.
This makes egg whites an excellent food source, especially if you are trying to build muscle, lose weight or control blood sugar. Protein is very satiating and has a higher thermic effect than fats or carbohydrates.
Your body burns more calories metabolizing protein than it does metabolizing fat or carbs. So substituting egg whites for higher calorie foods can help boost weight loss.
Uses for Egg Whites
Egg whites are very versatile and can be used in many dishes, including:
- Omelets
- Frittatas
- Scrambled eggs
- Quiches
- Egg white omelets or scrambles
- Protein shakes and smoothies
- Pancakes
- Meringues
- Custards
- Protein bars
Using egg whites instead of whole eggs reduces the calories while still providing protein. Some other ways to use egg whites include:
- Make egg white omelets or scrambles – Simply use egg whites instead of whole eggs to remove the yolk and reduce calories.
- Add to smoothies – Blend 1-2 raw egg whites into your morning smoothie for a protein punch.
- Make a veggie egg white frittata – Combine egg whites with veggies like spinach, mushrooms and peppers for a nutrient-packed frittata.
- Use in place of whole eggs in baking – Generally you can replace 1 whole egg with 2 egg whites in baking recipes.
- Make a post-workout protein shake – Blend egg whites with protein powder and fruit for a muscle recovery shake.
Egg whites can be used to add protein without excess calories. Just be sure to avoid adding high fat and high calorie ingredients.
Are Egg Whites Healthy?
Egg whites are considered one of the healthiest high protein foods for several reasons:
- Low in calories – With only 17 calories per egg white, they are great for weight loss or maintenance.
- Low in fat – Egg whites contain no fat, since all the fat is in the yolk.
- No cholesterol – The cholesterol content is in the yolk.
- High in protein – With 4 grams per egg white, they are an excellent source of protein.
- Nutrient-rich – Egg whites contain vitamins, minerals, antioxidants and other nutrients.
Egg whites provide a very nutrient-dense protein source. Protein is the most satiating macronutrient and can boost metabolism and help reduce body fat.
Eating egg whites in place of higher calorie foods can help promote a healthy body weight. Egg whites are considered one of the best sources of high quality complete protein.
Are There Any Concerns with Egg Whites?
Egg whites are generally considered very safe and healthy. However, there are some things to be aware of:
- Allergies – Some people are allergic to eggs and need to avoid them. Allergies are more common in the egg white.
- Food poisoning – Raw egg whites may contain salmonella bacteria, which can cause food poisoning. Cook thoroughly.
- Biotin deficiency – Raw egg whites contain a protein called avidin that can bind to biotin and prevent absorption. Cooking eggs deactivate avidin.
As long as you cook egg whites thoroughly and don’t have an egg allergy, they can be enjoyed as part of healthy diet. Those with diabetes or sensitivities should moderate portion sizes.
Egg Whites vs Whole Eggs
Egg whites and whole eggs have some differences:
| Egg Whites | Whole Eggs | |
|---|---|---|
| Calories | 17 per large egg white | 72 per large egg |
| Fat | 0 g | 5 g |
| Protein | 4 g | 6 g |
| Cholesterol | 0 mg | 186 mg |
| Nutrients | Rich in protein, minerals, electrolytes, vitamins | Rich in protein, vitamins, choline, antioxidants |
As you can see, whole eggs contain more calories, fat and cholesterol since these are all contained in the egg yolk.
Egg whites and whole eggs share many of the same nutrients. But whole eggs also provide antioxidants like lutein and zeaxanthin not found in the whites.
The egg yolk does provide some additional nutritional benefits. But for those limiting fat, cholesterol or calories, egg whites remain an excellent high protein, low calorie choice.
One whole egg contains about the same protein as 3 egg whites. So you can substitute 3 whites for 1 whole egg. This reduces calories while still providing protein.
Should You Eat Egg Whites or Whole Eggs?
Whether you eat egg whites or whole eggs depends on your specific nutrition goals and dietary needs:
- Weight loss – Egg whites may be better since they are lower in calories.
- Heart health – Egg whites may be better as they contain no cholesterol.
- Overall nutrition – Whole eggs provide more complete nutrition.
- Building muscle – Either can work depending on protein needs.
- Diabetes – Egg whites help control blood sugar.
- High cholesterol – Stick to egg whites.
In most cases, whole eggs and egg whites can both be part of a healthy diet. A good compromise is to enjoy both but emphasize egg whites.
For example, have scrambled egg whites for breakfast, a whole egg omelet for lunch, then egg white protein shake after the gym. This gives you the benefits of both.
Conclusion
In summary, two large hard boiled egg whites contain about 34 calories and 8 grams of protein.
Egg whites provide an excellent source of protein with minimal calories, fat and no cholesterol. They are very versatile and can be added to shakes, scrambled dishes, omelets and more to boost protein intake.
While whole eggs provide additional key nutrients, egg whites are still considered one of the healthiest high protein foods for weight management and muscle building.
Enjoy egg whites as part of balanced nutrition plan to improve your health, energy levels, body composition and performance.
