Determining how many eggs are needed to yield 1 cup of egg whites can be useful for recipes that call for separated eggs. Knowing the equivalent can help with planning and prep work when cooking and baking.
Quick Answer
It takes approximately 8 to 10 large eggs to yield 1 cup of egg whites. The exact number can vary slightly depending on the size of the eggs. Smaller eggs may require 9 to 12 eggs, while jumbo eggs may only need 6 to 8 eggs to equal 1 cup of egg whites.
Explaining Egg Sizes and Yields
The size of an egg can impact how much egg white is yielded. There are several common size classifications for eggs in the United States:
- Small – 18 ounces per dozen
- Medium – 21 ounces per dozen
- Large – 24 ounces per dozen
- Extra large – 27 ounces per dozen
- Jumbo – 30 ounces per dozen
Larger eggs contain more total egg white. However, the proportion of white to yolk stays approximately the same no matter the size. On average, the white represents about 67% of a chicken egg by weight, while the yolk makes up the remaining 33%.
This means that although bigger eggs have more total egg white, it takes fewer of them to yield 1 cup. Conversely, smaller eggs have less white per egg, so more are needed to produce the same 1 cup amount.
Large Egg Breakdown
Since large eggs are a popular size and benchmark for many recipes, it can be helpful to know their exact proportions:
- Egg weight: Approximately 1.8 ounces per egg
- Shell: 5-6% of total weight
- White: 67% of liquid weight
- Yolk: 33% of liquid weight
With a 67% white to 33% yolk ratio, each large egg yields roughly:
- 1 ounce egg white
- 0.5 ounces yolk
Knowing this makes the math easy. Since there are 16 ounces in 1 cup, and each large egg white is 1 ounce, it takes about 16 large eggs to yield 1 cup of egg whites.
Accounting for Variability
The above calculation assumes consistent egg sizes and uniform yields. However, there are some factors that cause natural variability:
- Individual egg size – Not all “large” eggs are exactly the same size.
- Double yolks – These will decrease the white to yolk ratio.
- Age of eggs – Older eggs have thinner whites.
- Temperature – Cold eggs have thicker whites that whip up more.
- Cooking method – Beaten, foamed, raw, or cooked whites have different volumes.
Due to this variability among eggs, it’s hard to get exactly 1 cup egg whites from a set number of eggs. In practice, 8 to 10 large eggs typically yields 1 cup of raw egg whites.
Tips for Separating Eggs
Separating eggs properly is crucial to getting the right amount of egg whites. Here are some tips:
- Use cold eggs straight from the refrigerator. Warm eggs cause the yolk to break more easily.
- Crack eggs against a flat surface rather than the rim of a bowl. This helps keep the yolk intact.
- Separate eggs one at a time over a small bowl to contain any breaks or drips.
- Pour the white between the cracked shells to strain out any lingering yolk or shell bits.
- Avoid getting any yolk in the whites, as it can prevent peaks from forming when beating them.
Weight vs Volume Conversions
Instead of counting eggs, another option is to weigh out the desired amount of egg whites using a kitchen scale.
Here are some weight conversions for egg whites:
| Amount | Grams | Ounces |
|---|---|---|
| 1 cup | 240g | 8 oz |
| 3/4 cup | 180g | 6 oz |
| 1/2 cup | 120g | 4 oz |
| 1/4 cup | 60g | 2 oz |
Weighing the egg whites can remove some of the guess work and need to account for shell weight. Just crack the eggs, separate the whites, and measure until the desired weight is achieved.
Using Egg White Substitutes
In some cases, homemade or commercial substitutes can be used in place of raw egg whites:
- Powdered egg whites – Dehydrated and pasteurized. Combine 2 tablespoons powder + 2 tablespoons water for 1 large fresh egg white.
- Liquid egg whites – Sold in cartons and are pasteurized. Use a 1:1 ratio to replace fresh egg whites.
- Aquafaba – The viscous liquid from canned chickpeas. Can be whipped and used in a 3:1 ratio for egg white replacement.
- Fruit purées – Puréed bananas, applesauce, or silken tofu may substitute 1/4 to 1/3 of the egg whites in recipes.
When using substitutes, keep in mind they may not have the exact same properties as fresh egg white. Expect some differences in texture, flavor, and performance.
How Many Egg Whites Are in a Standard Carton?
Whole eggs are most often sold by the dozen or half-dozen. But egg whites can be purchased separately in liquid or dried form in standardized containers:
- 10 oz or 296 ml liquid egg whites = approximately 8 large egg whites
- 16 oz or 473 ml liquid egg whites = approximately 12 large egg whites
- 32 oz or 946 ml liquid egg whites = approximately 24 large egg whites
- 8 oz powdered egg whites = approximately 32 large fresh egg whites
Be aware that liquid egg white cartons are not always full to the brim. Check the ounces or milliliters listed on the carton for a more accurate number of egg white equivalents.
How Many Egg Whites Are in an Omelette?
The number of eggs and egg whites used in an omelette depends on the omelette’s size:
- 2-3 egg omelette = 2-3 egg whites
- 4-egg omelette = 4 egg whites
- 6-8 egg omelette = 6-8 egg whites
Most standard 3-egg omelette recipes call for separating out 1 or 2 egg yolks. So a single-serving 3-egg omelette typically uses 2-3 egg whites.
For larger family-style omelettes, around 6-8 egg whites are common. Restaurants may even use 10 or more eggs when preparing huge diner-style omelettes.
Tips for Volume
Use these tips to get maximum volume and fluffiness from egg whites:
- Allow eggs to reach room temperature before separating
- Whip egg whites with a mixer or whisk until soft or stiff peaks form
- Use a pinch of salt, cream of tartar, or lemon juice to stabilize whipped whites
- Gently fold whipped whites to maintain the air bubbles
Nutrition Information
Egg whites are very low in calories but high in protein. Here are some nutrition facts for 1 cup of raw egg whites (from about 8 large eggs):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 122 | 6% |
| Protein | 26g | 52% |
| Fat | 0g | 0% |
| Carbohydrates | 0g | 0% |
| Cholesterol | 0mg | 0% |
Egg whites contain all the protein of whole eggs without the fat and cholesterol. This makes them useful for low-calorie, high-protein diets.
Cooking Uses for Egg Whites
Egg whites have many versatile culinary applications because they can produce foams, emulsions, coagulations, and gelations. Some common uses include:
- Meringues – Sweetened egg white foam cookies
- Soufflés – Light, fluffy egg-based dishes
- Cocktails – Whipped egg whites give a foamy texture
- Marshmallows – Gelatin set with beaten egg white
- Macarons – Egg white cookies with a chewy texture
- Angel food cake – Sponge cake leavened with egg whites
- Mousses – Airy desserts from whipped cream and eggs
- Egg white omelettes – Low fat, high protein
- Sauces – Hollandaise, bearnaise, mayonnaise
Egg whites help create the light texture in many baked goods. They can be whipped into stable foams ideal for leavening. When cooked, they coagulate to provide structure.
Non-Cooking Uses
In addition to being an ingredient, egg whites have other household and personal care applications:
- Facial masks – Tightens skin and shrinks pores
- Hair treatments – Adds moisture and protein as a conditioning mask
- Pet care – A nutritional supplement added to food
- Leather polish – Shines and conditions leather
- Fabric dye – Can help set homemade natural dyes
- Plant fertilizer – Provides nitrogen, phosphorus, and potassium
- Compost activator – The protein feeds microorganisms
- Gardening – Deters garden pests when sprayed on plants
Egg whites contain vitamins, protein, and enzymes that make them versatile in home remedies, crafts, gardening, and more.
Storing Egg Whites
Raw egg whites will keep fresh in the refrigerator for up to 4 days. For longer storage, whites can be frozen for up to 1 year.
Pour fresh egg whites into a freezer container or ice cube tray, leaving 1/2 inch of head space. Seal tightly and freeze, then transfer to freezer bags once solid. Thaw frozen whites overnight in the fridge before using.
Pasteurized liquid egg whites in cartons keep refrigerated for 7-10 days after opening. They can be frozen for up to 1 year as well.
Powdered egg whites are shelf-stable for up to 3 years when stored in a cool, dry place. Reconstitute with water as needed.
Pricing of Egg Whites
Egg whites are typically more expensive when purchased separately compared to whole eggs. Here are some average cost comparisons:
| Type | Average Price |
|---|---|
| Whole eggs (12 count) | $1.00 – $3.00 |
| Liquid egg whites (16 oz) | $2.50 – $4.00 |
| Powdered egg whites (8 oz) | $6.00 – $12.00 |
Despite the higher cost, some people prefer buying egg whites for the convenience, standardization, and reduced waste compared to separating whole eggs.
Common Questions
Are egg whites healthy?
Yes, egg whites are considered very healthy. They are high in protein, low in fat, and contain no cholesterol. People on low-cholesterol diets can often still enjoy egg whites.
Can you freeze egg whites?
Yes, egg whites freeze very well for future use in cooking and baking. Freeze fresh egg whites in ice cube trays or other containers before transferring to freezer bags.
Do egg whites expire?
Raw egg whites last 4-5 days refrigerated and up to 1 year frozen. Opened cartons of liquid whites last 7-10 days refrigerated. Powdered whites are good for about 3 years.
Can dogs eat egg whites?
Yes, cooked egg whites are fine for dogs to eat. They provide protein and nutrients. Avoid feeding dogs raw egg whites frequently, which can lead to a biotin deficiency.
Are egg whites AIP compliant?
Egg whites are generally considered compliant with autoimmune protocol (AIP) diets, which exclude egg yolks but allow whites. Always check with your specific diet guidelines.
The Conclusion
To yield 1 cup of egg whites, plan on separating 8-10 large whole eggs. Exactly how many can vary based on egg size, proportion of white to yolk, preparation method, and other factors. Weighing the egg whites may provide a more precise quantity than counting eggs. Store fresh or thawed whites in the refrigerator and use within 4-5 days.
Egg whites provide a low-calorie protein boost with numerous baking and cooking abilities. Their foaming and gelling properties make egg whites essential for recipes like meringue, soufflés, cocktails, and more. Beyond cooking, egg whites have applications such as DIY facials, pet supplements, gardening, and household uses.
