How many cups is 4 egg whites?

Quick Answer

4 egg whites is approximately 1/2 cup or 4 fluid ounces (118 ml). The exact amount can vary slightly depending on the size of the eggs.

Measuring Egg Whites by Volume

When separating egg whites from the yolk, you can measure the whites in graduated measuring cups to determine the volume. Here are some general guidelines for expecting egg white yields:

  • 1 large egg white = about 2 tablespoons or 1 fluid ounce
  • 1 extra large or jumbo egg white = about 1/4 cup or 2 fluid ounces
  • 4 large egg whites = about 1/2 cup or 4 fluid ounces
  • 4 extra large or jumbo egg whites = about 1 cup or 8 fluid ounces

As you can see, the size of the eggs impacts the expected volume of egg whites. Large eggs average about 1 ounce per egg white, while extra large or jumbo eggs average closer to 2 ounces per egg white.

So for 4 large egg whites, you can expect around 1/2 cup or 4 fluid ounces. For 4 extra large or jumbo egg whites, expect around 1 cup or 8 fluid ounces.

Measuring Egg Whites by Weight

You can also measure egg whites by weight, using a kitchen scale. Here are some estimates:

  • 1 large egg white = about 30 grams
  • 1 extra large or jumbo egg white = about 40 grams
  • 4 large egg whites = about 120 grams
  • 4 extra large or jumbo egg whites = about 160 grams

So 4 large egg whites weighs approximately 120 grams or 4 ounces. Four extra large egg whites would be around 160 grams or 5.5 ounces.

The weight of egg whites gives you a more precise measurement compared to volume. But volume measurements in cups, tablespoons, or fluid ounces are still common and useful, especially for liquid ingredients.

Tips for Measuring Egg Whites

Here are some tips when measuring and working with egg whites:

  • Make sure eggs are thoroughly separated, with no traces of yolk in the whites. The yolk introduces fat which can impact whipping.
  • Crack eggs one at a time into a small bowl, then transfer the white to the measuring cup. This prevents losing whites.
  • Use a clear liquid measuring cup for easiest and most accurate reading.
  • To weigh egg whites, tare the weighing scale with an empty bowl on it, then add the egg whites.
  • Whipped egg whites will temporarily increase in volume before settling. For more accuracy, measure before whipping.
  • Any extra egg whites can be tightly covered and refrigerated for 3-4 days for later use.

Follow these tips for best results when measuring out egg whites by volume or weight for recipes.

Converting 4 Egg Whites to Whole Eggs

In some recipes, you may need to substitute whole eggs for egg whites, or vice versa. Here is how to convert:

  • 1 whole large egg is equivalent to about 2 egg whites
  • 4 egg whites is equivalent to about 2 whole large eggs

So in a recipe, you can substitute 4 egg whites for 2 whole eggs. For every 2 whole eggs, use 4 egg whites instead.

Just keep in mind that whole eggs and egg whites function a bit differently in recipes. Whole eggs provide binding, richness, and moisture. Egg whites provide foaming, leavening, and structure. So substituting one for the other can impact the texture and rise of baked goods.

Sometimes extra adjustments need to be made to the other ingredients when replacing whole eggs with egg whites, or vice versa. But for a 1:2 ratio, 4 egg whites is typically equivalent to about 2 large whole eggs.

Typical Uses for 4 Egg Whites

What can you make with 4 egg whites? Here are some ideas:

  • Meringues – The whites whip up into a light, airy foam perfect for meringues. Make individual meringue kisses or a pavlova.
  • Macarons – These French sandwich cookies use whipped egg whites in the batter to give them their signature chewy, crisp texture.
  • Mousses – Sweet or savory egg white mousses, like chocolate or avocado, rely on whipped whites for their airy texture.
  • Soufflés – The egg white foam helps soufflés achieve their dramatic rise. Make cheese, fruit, or chocolate soufflés.
  • Omelettes – For fluffier, lower-calorie omelettes, use 4 egg whites instead of 2-3 whole eggs.
  • Cocktails – Use 4 egg whites to make an airy, foamy cocktail like a whiskey sour or pisco sour.

Whipped egg whites create lightness and volume in both sweet and savory dishes. With 4 egg whites on hand, let your creativity guide you!

Nutrition Information for Egg Whites

Egg whites are low in calories and fat while providing high-quality protein. Here are some nutrition facts:

  • Calories: About 17 calories per egg white
  • Protein: 3.6 grams per egg white
  • Fat: 0 grams per egg white
  • Carbs: 0.2 grams per egg white

So 4 egg whites would contain about:

  • 68 calories
  • 14.4 grams protein
  • 0 grams fat
  • 0.8 grams carbs

Egg whites are mostly water and protein. The protein offers a complete amino acid profile to support muscle tissue. Egg whites also contain antioxidants like ovalbumin.

Using egg whites instead of whole eggs reduces calories, fat, and cholesterol for a healthier nutrition profile. But you still get high-quality protein.

Cost of Egg Whites

Egg whites are relatively inexpensive, especially when you separate and use your own eggs. But you can also buy cartons of egg whites:

  • Carton of 12 large egg whites – $3 to $5
  • 1 large egg white – About $0.25 to $0.40 each

So 4 egg whites would cost approximately $1 to $1.60 if buying pre-separated egg whites.

Of course, costs vary based on the store, brand, source of the eggs (organic, free-range, etc), and location. But in general, egg whites are an affordable ingredient.

Buying egg white cartons lets you skip the separating step for convenience. But you pay a little more than separating your own eggs.

Should You Refrigerate Egg Whites?

Proper storage of egg whites is important for food safety. Here are some guidelines:

  • Store egg whites in an airtight container in the refrigerator. The whites are very perishable once separated from the shell.
  • Use egg whites within 2-4 days for best quality and freshness.
  • Label the container with the date for easy tracking.
  • Don’t store at room temperature more than 2 hours.
  • Pasteurized cartoned egg whites can be stored in the fridge for 7-10 days before opening.

The refrigerator temperature helps keeps egg whites safe and minimizes bacterial growth. For longest shelf life, freeze extra egg whites up to 1 year.

Only leave egg whites out at room temperature once they are being used and incorporated into a cooked or baked recipe. Proper refrigeration prevents any foodborne illness.

Can You Freeze Egg Whites?

Yes, egg whites can be frozen for later use:

  • Place egg whites in a freezer-safe container or bag, allowing headspace for expansion.
  • Label with the number of egg whites and date.
  • Freeze for up to 1 year at 0°F or below.
  • Thaw in the refrigerator overnight before using.
  • Use thawed egg whites in recipes as you normally would.

Frozen egg whites are great to have on hand for recipes down the road. Just make sure to freeze them promptly in an airtight container for best quality.


To summarize:

  • 4 large egg whites = About 1/2 cup or 4 fluid ounces
  • Measure egg whites precisely using volume (cups, tablespoons) or weight (grams, ounces).
  • Store egg whites refrigerated in an airtight container and use within 2-4 days, or freeze for longer storage.
  • 4 egg whites can make recipes like meringues, macarons, mousses and soufflés.
  • Egg whites provide protein with little fat or calories.

Knowing how to measure and substitute egg whites gives you more flexibility when cooking and baking. With a little practice, you’ll have no problem using 4 egg whites equivalents in all kinds of delicious recipes.

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