When baking or cooking, it can be useful to know how to substitute egg whites for whole eggs. Egg whites provide structure and leavening, while egg yolks provide fat, flavor, and color. Using egg whites instead of whole eggs can be a helpful technique for lightening up recipes or for those who need to avoid egg yolks. But how much egg white equals one egg? Let’s take a closer look at the details.
Quick Answer
As a general rule of thumb:
- 2 egg whites = 1 whole egg
- 1 egg white = approximately 1 ounce / 30 grams
- So 2 ounces / 60 grams of egg whites would be equivalent to 1 whole egg
However, this may vary slightly depending on the size of the eggs, so it’s always best to weigh or measure egg whites for the most accurate results.
Egg White to Whole Egg Conversions
Here are some common egg white to whole egg conversions:
- 2 large egg whites = 1 large whole egg
- 3 medium egg whites = 1 medium whole egg
- 4 small egg whites = 1 small whole egg
As you can see, the number of egg whites needed depends on the size of the eggs. Larger eggs contain more white, so you need fewer to equal a whole egg. For smaller eggs, you need more whites to equal a whole egg.
Large Eggs
For large eggs:
- 1 egg white = ~1 ounce / 33 grams
- 2 egg whites = 1 whole large egg
Large eggs are what are most commonly used in recipes. The whites from two of them would be equivalent to one whole large egg.
Medium Eggs
For medium eggs:
- 1 egg white = ~1 ounce / 30 grams
- 3 egg whites = 1 whole medium egg
Medium eggs are slightly smaller, so you need 3 whites to equal 1 whole medium egg.
Small Eggs
For small eggs:
- 1 egg white = ~0.75 ounces / 25 grams
- 4 egg whites = 1 whole small egg
Small eggs are the smallest, so it takes 4 whites to be equivalent to 1 small whole egg.
Egg White Equivalents by Weight
For the most consistent results, weighing egg whites is recommended instead of using large, medium, or small sizes, which can vary. Here are common egg white weights and their whole egg equivalents:
| Egg White Weight | Whole Egg Equivalent |
|---|---|
| 1 ounce / 30 grams | 1/2 large egg |
| 2 ounces / 60 grams | 1 large egg |
| 3 ounces / 90 grams | 1 1/2 large eggs |
| 4 ounces / 120 grams | 2 large eggs |
| 8 ounces / 240 grams | 4 large eggs |
As you can see, 1 ounce or 30 grams of egg whites is equivalent to about half of a large whole egg. So it takes 2 ounces or 60 grams of egg whites to equal 1 whole large egg.
Tips for Measuring Egg Whites
To measure egg whites by weight accurately:
- Crack eggs and separate whites from yolks
- Place egg whites in a liquid measuring cup or bowl
- Weigh on a food scale until desired amount is reached
Make sure to spray the liquid measuring cup or bowl with nonstick spray first to help the egg whites slide out easily if needed. You can also lightly coat a spoon to help transfer egg whites. Measuring by weight provides the most precision compared to relying on egg sizes or volume.
Egg White Substitutions
In a pinch, here are some possible substitutes if you don’t have enough egg whites on hand:
- 2 tablespoons water + 1/2 teaspoon oil – Use to replace 1 egg white
- 1 tablespoon powdered egg whites + 2 tablespoons water – Use to replace 1 fresh egg white
- 1/4 teaspoon baking powder + 1 tablespoon water + 1/2 teaspoon oil – Use to replace 1 egg white
- 1 packet powdered egg white substitute – Equals about 2 egg whites
- Aquafaba (chickpea liquid) – Use 3 tablespoons per egg white
- Fruit purees – Use 1/4 cup applesauce or prune puree per egg white
Keep in mind that substitutions may slightly alter the texture, rise, or flavor of a recipe. But in certain situations, they can work in a pinch.
Typical Uses for Egg Whites
Here are some of the most common uses for egg whites in recipes:
- Meringues – Egg white foam is whipped into glossy, sturdy peaks to make light, airy meringue cookies or pies
- Macarons – Egg whites help give these French sandwich cookies their signature lift and chewy texture
- Soufflés – Gentle folding of egg whites creates lofty soufflés that puff up beautifully
- Mousses – Sweet or savory mousses use egg whites for their light, airy texture
- Omelets – Beaten egg whites make omelets extra fluffy and light
- Cocktails – Egg whites are sometimes used in drinks like whiskey sours to create a foamy top
- Glazes – Egg whites help glazes evenly coat desserts and add shine
Whipping egg whites incorporates air bubbles that expand when cooked or baked, leading to increased volume and pleasing textures. This makes them invaluable for many recipes.
Nutrition Facts for Egg Whites vs Whole Eggs
Egg whites and whole eggs have some notable nutritional differences. Here is a comparison of the nutrition profiles of egg whites from large eggs and whole large eggs (data from USDA):
| Nutrient | 1 Large Egg White | 1 Large Whole Egg |
|---|---|---|
| Calories | 17 | 72 |
| Fat | 0 g | 5 g |
| Cholesterol | 0 mg | 186 mg |
| Sodium | 55 mg | 62 mg |
| Potassium | 54 mg | 63 mg |
| Protein | 4 g | 6 g |
As you can see, egg whites contain minimal fat and no cholesterol compared to whole eggs. Whole eggs are higher in fat, cholesterol, calories, and certain vitamins and minerals. For those watching their cholesterol or fat intake, egg whites provide protein without the extra fat and cholesterol.
Benefits of Egg Whites
Some benefits of using egg whites include:
- Fat-free and cholesterol-free
- Lower in calories than whole eggs
- Contain protein for building and repairing muscle
- Provide structure and foam in recipes
- Less likely to cause allergic reactions compared to whole eggs
Benefits of Whole Eggs
Some benefits of whole eggs include:
- Good source of protein, healthy fats, vitamins, minerals
- Cholesterol helps produce hormones and vitamin D
- Choline promotes brain and nerve health
- Lutein and zeaxanthin support eye health
- Nutrient-dense and very filling
Do You Have to Refrigerate Egg Whites?
Yes, raw egg whites that have been separated from the yolk should always be refrigerated. Here are some egg white storage tips:
- Place egg whites in an airtight container or resealable plastic bag.
- Refrigerate for up to 4 days until ready to use.
- For longer storage, freeze egg whites for up to 1 year.
- Thaw frozen egg whites overnight in the refrigerator before using.
- Use thawed egg whites within 1-2 days.
Without refrigeration, egg whites may become unsafe to eat over time. The proteins start to break down and the whites could potentially become contaminated with bacteria. So refrigeration is important for preserving them to prevent possible food poisoning.
Can You Freeze Egg Whites?
Yes, egg whites can be frozen for longer term storage. Here are some tips for freezing egg whites:
- Separate fresh eggs and make sure no yolk gets in the whites.
- Pour egg whites into a resealable freezer bag or airtight container.
- Label bag or container with date.
- Lay flat in freezer to quickly freeze whites.
- Once frozen, you can store container upright. Frozen whites keep for up to 1 year.
To use frozen egg whites, thaw overnight in the refrigerator until completely thawed and liquid. Use within 1-2 days. Frozen and thawed whites will whip up just like fresh egg whites for recipes.
Conclusion
When substituting egg whites for whole eggs, the general rule of thumb is that 2 egg whites equals 1 whole egg. More precisely, 2 ounces or 60 grams of egg whites typically equals 1 large whole egg. But the number of whites needed may vary slightly depending on egg size. Weighing whites for the most accurate whole egg equivalents is recommended. Understand the differences in nutrition between whites and whole eggs to determine the best option for your needs. Refrigerate raw egg whites for up to 4 days or freeze for long-term storage. With this information in mind, you can confidently use egg whites as an equal substitute for whole eggs.
