Quick Answer
It takes approximately 8 to 12 egg whites to make 1 cup of egg whites. The exact number can vary slightly depending on the size of the eggs.
Detailed Answer
When separating egg whites from the yolks, many recipes call for a certain number of cups of whipped egg whites. But how many eggs do you need to separate to yield that desired cup of egg whites?
There is no single hard and fast rule, as the amount can vary slightly depending on the size of the eggs used. However, most experts agree on a range of 8 to 12 egg whites per cup.
Here is a more detailed breakdown:
Small Eggs
For smaller sized eggs, you will need approximately 10-12 egg whites to make 1 cup. Small eggs are anywhere from 1.25-1.5 ounces per egg without the shell. The total edible portion of small egg whites is around 0.75 ounces per egg white on average. Given there are 8 fluid ounces in a standard measuring cup, this means you’d need just over 10 small egg whites to make a cup.
Medium Eggs
Medium eggs are one of the most common sizes found in grocery stores. They range from 1.5-1.75 ounces per egg without shell. The edible portion of medium egg whites averages around 1 ounce per egg white. Given there are 8 fluid ounces in a cup, 8 medium egg whites will produce approximately 1 cup of whipped egg whites.
Large Eggs
Large eggs weigh 2-2.25 ounces per egg without the shell. The edible portion of large eggs whites is around 1.25-1.5 ounces each. So you’d need somewhere between 7-8 large egg whites to make a cup.
Jumbo Eggs
Jumbo eggs are 2.5 ounces or heavier per egg without the shell. The edible egg white portion is around 1.75 ounces per jumbo egg white. So you’d need approximately 6-7 jumbo egg whites to equal a cup.
Extra Large Eggs
Extra large eggs fall in between large and jumbo, ranging from 2.25-2.5 ounces per egg without the shell. The edible egg white portion averages around 1.5 ounces. So you’d expect to need 7 extra large egg whites to make 1 cup.
How Many Grams in a Cup of Egg Whites?
In addition to counting egg whites, you can also measure out egg whites by weight in grams. Here is an approximate egg white per cup measurement by weight:
| Cups of Egg Whites | Grams |
|---|---|
| 1 Cup | 240 grams |
| 2 Cups | 480 grams |
| 3 Cups | 720 grams |
| 4 Cups | 960 grams |
As you can see, there are approximately 240 grams per cup of egg whites. This lines up evenly as most large egg whites weigh around 30 grams each. So 8 egg whites at 30 grams each would give you 240 grams or 1 cup.
This gram weight measurement can be useful when a recipe calls for a certain weight of egg whites instead of a volume measurement. Just use your kitchen scale to weigh out the desired number of grams of egg whites needed.
Tips for Separating Egg Whites
Separating eggs and getting cleanly separated egg whites can take some practice. Here are some tips for best results:
Use Cold Eggs
Eggs separate much easier when cold, so separate eggs directly from the refrigerator. Warm eggs causes the egg whites to get more viscous and makes separating clean whites difficult.
Crack on a Flat Surface
Don’t crack the egg on the edge of the bowl, as this can cause bits of shell to mix in. Instead crack each egg on a flat countertop or plate first before opening into the bowl.
Transfer the Egg Back and Forth
As you open the egg, gently transfer the yolk back and forth between the two shell halves letting the egg white drain off into the bowl below. Keep doing this to collect all the egg white from the shell.
Use the Shell to Remove Chalazae
Use a piece of the eggshell to scoop out the chalazae, the white cord-like strands that attach the yolk to the shell. These can give whites a cloudy appearance.
Strain the Egg Whites
For perfectly pure pristine whites, strain them through a fine mesh sieve or cheesecloth to catch any stray pieces. This isn’t mandatory but can help with whipping egg whites to firm peaks.
Typical Uses for Egg Whites
What do you need cups of whipped egg whites for anyway? Here are some of the most common ways egg whites get used:
Meringues
Meringue cookies and pies like lemon meringue pie need lots of whipped egg whites. They provide the light, airy, fluffy texture these desserts are prized for.
Soufflés
Soufflés get their signature puffy rise almost entirely from gently folded in whipped egg whites. From sweet dessert soufflés to savory cheese soufflés, they couldn’t exist without lots of whipped egg whites.
Egg White Omelettes
For a low-fat, high protein breakfast, egg white omelettes are a popular choice. Using only the whites provides protein without all the fat and cholesterol of the yolks.
Cocktails
Egg whites are commonly used in cocktails like whiskey sours to create a foamy frothy top. The proteins in the egg whites help create and stabilize the foam.
Macarons
These delicate French almond meringue cookies are entirely dependent on perfectly whipped egg whites to achieve their signature texture and feet.
Angel Food Cake
Angel food cake gets its heavenly lightness solely from the whipped egg whites incorporated into the batter. No yolks allowed in this cake.
Marshmallows
Homemade marshmallows get their fluffiness from gelatin and whipped egg whites, which help them set up into that soft pillowy texture.
Meringue Powder
Dried egg white powder, also called meringue powder, is a handy ingredient made by dehydrating egg whites. It can be used in place of fresh egg whites.
Nutrition of Egg Whites
Egg whites are popular among dieters and bodybuilders for being low in fat and calories while providing a decent amount of protein. Here is the nutrition breakdown for a 1 cup serving of egg whites:
| Nutrient | Amount |
|---|---|
| Calories | 112 |
| Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 181 mg |
| Potassium | 54 mg |
| Carbs | 0 g |
| Protein | 26 g |
As you can see, egg whites contain no fat or cholesterol and just 17 calories per ounce. The protein content is the true value, providing about 3.5 grams of protein per egg white. This makes egg whites a nutritious addition to smoothies, omelettes, and protein shakes.
The only micronutrient found in abundant amounts in egg whites is selenium. One cup provides around 60 mcg of this essential mineral.
Egg White Alternatives
For people who can’t consume egg whites, there are a few substitutes that can work in some recipes:
Aquafaba
The liquid from a can of chickpeas or white beans can mimic egg whites. Use 3 tablespoons per each egg white the recipe calls for. It contains protein that whips up similar to egg whites.
Tofu
Blended silken tofu can replace egg whites as a binding agent in things like vegan mayo. Use 1/4 cup silken tofu per egg white.
Flaxseed Meal
A blend of flaxseed meal and water can be whipped up to substitute for egg whites in some baking. Use 1 tablespoon meal + 3 tablespoons water per egg white.
Fruit Purées
Pureed bananas, applesauce, or aquafaba can provide binding in baked goods when whipping isn’t required. Use 1/4 cup puree per egg white.
However, it’s challenging to recreate the whipped texture and rising ability of real egg whites. Meringues and soufflés are nearly impossible without them.
Pasteurized Egg Whites
If you are concerned about the potential safety of raw egg whites, you can use pasteurized egg whites instead. These have been briefly heated to kill any potential salmonella bacteria.
Brands like Davidson’s Safest Choice Pasteurized Eggs provide egg whites that can be safely consumed without cooking. But avoid ultrapasteurized egg whites, as the longer heating process impacts whipping ability.
Dried Egg White Powder
Dried egg white powder, also sold as albumen or meringue powder, is another option that avoids raw egg whites. It is made by dehydrating egg whites and blending into a fine white powder.
It can be reconstituted by mixing powder with water at a 1:4 ratio (1 tablespoon powder + 4 tablespoons water). Once rehydrated, it whips up just like fresh egg whites.
Powdered egg whites are popular for use in cocktails, mousses, and to lighten baked goods. Just note that powdered whites won’t whip up quite as firm as fresh egg whites.
How Long Do Egg Whites Last?
Freshly separated egg whites will keep well in the refrigerator for 3-4 days. To extend the shelf life, you can freeze egg whites in an airtight container for 4-6 months.
Pasteurized liquid egg whites in a carton can last 7-10 days after opening. Dried egg white powder sealed in an airtight container will keep for up to 1 year in the pantry.
To test if egg whites are still fresh, check the appearance and aroma. Egg whites should be opaque and free of discoloration with little odor. If they become watery, transparent or start smelling funky, it’s time to toss them.
Conclusion
Knowing how many egg whites per cup is useful when whipping up recipes that depend on egg white volume like meringues or cocktails. While the number can range from 8-12 depending on egg size, a good rule of thumb is around 1 cup of egg whites per 8-10 large eggs cracked and separated.
Use cold eggs, separate over a flat surface, pass yolks back and forth to drain whites, and strain for best results. Whipped egg whites contribute lightness, structure, and protein to everything from cakes to omelettes. Just be mindful of food safety and use pasteurized eggs if consuming raw whites.
