Quick Answer
Generally, 2 egg whites are equivalent to 1 whole egg in cooking and baking. The total volume of egg white in 1 large egg is around 2 tablespoons or 30 grams. So using 2 tablespoons or 30 grams of egg whites provides the same amount of protein and moisture as a whole egg would.
Some key facts:
– 1 large egg contains around 30 grams of egg white
– 2 tablespoons of egg white is equal to about 30 grams
– Most recipes can substitute 2 egg whites for 1 whole egg
– Exceptions are recipes where the yolk is crucial for texture and richness
Egg White and Whole Egg Nutrition Facts
Let’s look closely at the nutrition facts to understand the equivalents between egg whites and whole eggs:
| Nutrient | 1 Large Egg White | 1 Large Whole Egg |
|---|---|---|
| Calories | 17 | 72 |
| Protein | 3.6 g | 6 g |
| Fat | 0 g | 5 g |
| Carbs | 0.2 g | 0.4 g |
As you can see, the whole egg contains much more fat and calories than the egg white, due to the fatty egg yolk. However, the protein content is fairly similar between the two.
One large egg white contains about 3.6 grams of protein, while a whole egg contains 6 grams. So two egg whites would provide 7.2 grams of protein, which is very close to the whole egg protein amount.
Therefore for protein-boosting purposes, such as adding structure to baked goods, 2 whites can stand in for 1 whole egg.
Volume and Weight of Egg Whites
In addition to looking at nutrition content, we can also compare the volume and weight of egg whites to a whole egg:
– 1 large egg weighs approximately 50 grams with the shell – about 40 grams peeled
– Out of that 40 grams, the egg white makes up around 30 grams or 2 tablespoons
– The remaining weight is the egg yolk, which is about 10-12 grams
So if you want to substitute egg whites for a whole egg based on approximate volume or weight, use:
– 2 tablespoons (30 grams) of egg whites
– 1/4 cup (60 ml) egg whites
These quantities will provide the same amount of protein and moisture as a whole egg in most recipes.
How Substituting Egg Whites Affects Baking
Using egg whites in place of whole eggs works for most baking purposes. Here are some ways it impacts baked goods:
– Rising Power: Egg whites help baked goods rise due to their ability to form stiff foams. Using 2 whites instead of 1 whole egg will maintain leavening power.
– Moisture: Egg whites add moisture to batters and doughs. With 2 egg whites, you keep the same moisture level.
– Texture: Without the fat from egg yolks, baked goods may end up with a slightly less rich, dense texture.
– Color: Items like cakes may have a paler yellow or white color since egg yolk adds a yellow hue.
– Flavor: Egg yolks provide a rich, fatty taste that whites cannot replicate. So flavor may be more delicate.
So in items where texture and moisture are more important than flavor, like muffins, cookies, waffles or quick breads, egg whites can stand in perfectly for whole eggs.
But for things like custards, quiche, creme brulee or ice cream, egg yolks are essential for ultra-creamy results, so whites alone won’t work.
Recipe Examples With Egg White Substitutions
To give some practical examples of substituting egg whites in recipes, here are a few common baked goods and how to modify them:
Pancakes or Waffles
Original Recipe:
2 whole eggs
Modified Recipe:
4 egg whites instead of 2 whole eggs
Banana Bread
Original Recipe:
3 whole eggs
Modified Recipe:
6 egg whites instead of 3 whole eggs
Cake or Cupcakes
Original Recipe:
2 whole eggs
Modified Recipe:
4 egg whites instead of 2 whole eggs, and reduce fat/oil in recipe by 1-2 tbsp
Cookies
Original Recipe:
1 whole egg
Modified Recipe:
2 egg whites instead of 1 whole egg. May need to reduce oven temperature by 25°F since there is less fat.
When You Shouldn’t Substitute Egg Whites
While egg white substitutions work wonderfully in many baked goods, there are some instances when egg whites alone may not suffice:
– Recipes where egg yolk is crucial for color and flavor, like homemade ice cream or lemon curd
– Custards, flans and creme brulee where the yolk gives a rich, creamy texture
– Quiche or other egg-based savory bakes – the set comes from the egg yolk proteins
– Mayonnaise or Hollandaise sauce – the emulsion is formed by egg yolk lecithin
– Items with airy texture from beaten whole eggs: souffles, mousses, meringues
– Cookies and cakes with a high proportion of egg yolks relative to flour and fat. Removing too many yolks alters texture.
For these types of recipes, it’s best to use whole eggs rather than straight egg white substitutions to achieve the intended results. Aim to include at least 1 yolk for every 4-5 whites.
Tips for Baking With Egg Whites
Here are a some helpful tips for working with egg whites in baking:
– Allow eggs to come to room temperature before separating. Cold whites are more difficult to whip up.
– Separate eggs when very fresh – the whites whip up better. Older eggs can result in less volume.
– Use a non-plastic bowl for whipping egg whites – plastic retains oils which inhibits whipping. Stainless steel is ideal.
– When beating whites, add a pinch of cream of tartar to stabilize them.
– Don’t allow any egg yolk to mix into the whites when separating as it prevents foaming.
– Whip whites only until glossy, soft peaks form – not stiff, dry peaks. Overwhipping causes collapse.
– Fold whipped whites gently into batter to maintain as much air as possible.
– Don’t grease baking pans used for egg white batter – the whites need to grip the sides to rise fully.
– Reduce oven temperature by 25°F for egg white baked goods to prevent over-browning.
Following these best practices will help you achieve excellent results when baking delicious treats with egg whites!
Storing Leftover Egg Whites
If you end up separating more eggs than you need for a recipe, here are some tips for storing the leftover egg whites:
– Place whites in an airtight container or resealable plastic bag.
– Refrigerate for up to 4 days.
– For longer storage, freeze whites for up to 1 year. Pour into ice cube trays or muffin tins before freezing for easy portions.
– Label the container with the date and number of whites.
– Pastuerized egg whites from a carton can be refrigerated for 7-10 days after opening.
– Always use clean utensils and containers to prevent contamination.
– Freeze egg whites at 0°F or below for longest shelf life.
Properly stored, leftover egg whites retain their whipping abilities and work wonderfully in future recipes calling for just whites!
Uses for Leftover Egg Whites
Don’t let extra egg whites go to waste! Here are some delicious ways to use them up:
– Make fluffy omelettes or scrambled egg whites
– Whip up homemade meringues or macaroons
– Add to smoothies or protein shakes for extra nutrition
– Make angel food cake or other egg white-based baked goods
– Prepare cocktails like Ramos Gin Fizz with foamy egg white topping
– Brush on bread and biscuits before baking for glossy, golden tops
– Use in place of whole eggs for omelettes, frittatas, quiches
– Make egg white oatmeal or rice pudding for a protein boost
– Bread chicken cutlets with whipped egg whites and seasoning
– Prepare souffles, mousses or egg white-based desserts
With so many options for enjoying egg whites, you can rest easy knowing any extras won’t go to waste. Hello, delicious recipes!
Egg White FAQs
Here are answers to some frequently asked questions about cooking with egg whites:
Why do some recipes specify egg white instead of whole eggs?
Using egg whites only can reduce calories, fat, and cholesterol in recipes. Egg whites also allow you to control the protein and moisture content independent of the egg yolk.
Do recipes turn out well substituting half the eggs with egg whites?
Yes, in most recipes you can substitute about half the eggs with whites without compromising results. Any more than that and you may need to adjust other ingredients to retain moisture and texture.
Is it better to use egg whites from whole eggs or pasteurized cartons?
Fresh egg whites tend to whip up better as they contain fewer impurities. But pasteurized whites are more convenient and have a longer shelf life. Both work well in recipes.
Why shouldn’t plastic bowls be used to whip egg whites?
The fat molecules in plastic can inhibit the whipping of egg whites. Metal or glass bowls are best as they don’t absorb oils.
What’s the best way to separate eggs?
Crack egg and pass the yolk back and forth between shell halves, letting the white drip into a bowl below. Take care no yolk mixes in with the whites.
The Bottom Line
In most recipes, you can swap in 2 egg whites for each whole egg without issue. The protein, leavening power, and moisture level will remain very similar using an equal volume or weight of egg whites.
Just keep in mind that egg yolks provide added fat, richness and texture. So for baked goods that rely heavily on the yolks for structure, like custards or ice cream, whites alone may not work perfectly.
But for items like pancakes, cookies, cakes and quick breads, egg whites stand in just fine for whole eggs in a 1:2 ratio. With some simple recipe adjustments and proper whipping technique, you can easily substitute egg whites for whole eggs in your favorite dishes.
