When baking or cooking recipes that call for egg whites, it’s important to know exactly what constitutes a single egg white. For many recipes, precision is key and using the right amount of egg whites can mean the difference between success and failure. So what exactly is 1 egg white?
What is an egg white?
An egg white, also known as albumen, refers to the clear liquid contained inside an egg. It is one of two main edible components of the egg, the other being the yolk. The white contains approximately 90% water and 10% protein. It contains little to no fat and no cholesterol. The proteins it contains include ovalbumin, conalbumin, ovomucoid, and lysozyme. These proteins give the whites much of their culinary abilities. When beaten, the proteins unravel and then form new bonds with one another, creating a foam that can leaven baked goods. Egg whites can also be used to create stabilize foams and emulsions.
How much does 1 egg white weigh?
An average large egg white weighs about 30 grams or 1 ounce. Smaller or larger eggs may have slightly smaller or larger whites. The weight of an egg white comes almost entirely from the water it contains.
This means that in most recipes calling for egg whites by number, you can also substitute by weight at a rate of about 30 grams or 1 ounce per white.
What is the volume of 1 egg white?
One large egg white is typically considered to be about 2 tablespoons or 1 fluid ounce in volume. However, this can vary based on the size of the egg. Small eggs may yield closer to 1.5 tablespoons per white, while jumbo eggs can be over 2.5 tablespoons per white.
When separating eggs, you can estimate the volume by carefully pouring the white into a liquid measuring cup. Take care not to include any yolk.
Converting Between Egg White Quantities
Recipes may call for egg whites by number, volume, or weight. Here are some approximations for converting between the different quantities:
Number to Volume Conversions
– 1 egg white = ~2 tablespoons
– 2 egg whites = 1⁄4 cup
– 3 egg whites = ~6 tablespoons
– 4 egg whites = 1⁄2 cup
– 5 egg whites = ~10 tablespoons
– 6 egg whites = 3⁄4 cup
– 8 egg whites = 1 cup
– 12 egg whites = 1 1⁄2 cups
Number to Weight Conversions
– 1 egg white = 30 grams / 1 ounce
– 2 egg whites = 60 grams / 2 ounces
– 3 egg whites = 90 grams / 3 ounces
– 4 egg whites = 120 grams / 4 ounces
– 5 egg whites = 150 grams / 5 ounces
– 6 egg whites = 180 grams / 6 ounces
– 8 egg whites = 240 grams / 8 ounces
– 10 egg whites = 300 grams / 10 ounces
– 12 egg whites = 360 grams / 12 ounces
Volume to Weight Conversions
– 2 tablespoons = 1 fluid ounce = 30 grams / 1 ounce
– 1⁄4 cup = 2 fluid ounces = 60 grams / 2 ounces
– 1⁄2 cup = 4 fluid ounces = 120 grams / 4 ounces
– 3⁄4 cup = 6 fluid ounces = 180 grams / 6 ounces
– 1 cup = 8 fluid ounces = 240 grams / 8 ounces
Typical Uses for 1 Egg White
Here are some common uses and recipes that call for a single egg white:
Meringues
Meringue cookies or decorative meringue toppings use whipped egg whites as the primary leavener and structure builder. Typical recipes call for 3-4 egg whites per batch.
Royal Icing
This bright white icing used for decorating cookies gets its color, sheen, and some structure from egg whites. Recipes generally use 3-5 whites.
Cocktails
Frothy cocktails like sours often call for 1 egg white per drink. The egg white helps create the head of foam.
Glaze
Egg whites help glazes like lemon glaze used on pound cake achieve a smooth, glossy texture. Recipes generally call for 1-2 egg whites.
Macarons
These delicate French almond cookies use egg whites as the leavener. Recipes typically call for 2-3 whites per batch.
Soufflés
Savory or sweet soufflés rely on whipped egg whites for their lofty rise. Most individual soufflé recipes use 3-6 egg whites.
Health shakes
Some high protein smoothies and shakes include 1 raw egg white for the protein content without the fat of the yolk.
How Much Protein is in 1 Egg White?
Egg whites are a high-protein food, which is why they are so useful in cooking and baking. Here is an overview of their protein content:
Protein by Weight
There are about 3.6 grams of protein in 1 large egg white. Given there are about 30 grams in 1 egg white, this means egg whites contain about 12% protein. This protein content is consistent regardless of the size of the egg. Small eggs and large eggs have the same protein ratio.
Protein by Volume
With approximately 2 tablespoons per white, that means there are around 3.6 grams of protein in 2 tablespoons of raw egg white.
| Amount | Protein |
|---|---|
| 2 tablespoons (1 egg white) | 3.6 grams |
| 1⁄4 cup | 7.2 grams |
| 1⁄2 cup | 14.4 grams |
| 3⁄4 cup | 21.6 grams |
| 1 cup | 28.8 grams |
Protein by Number of Egg Whites
Based on an average of 3.6 grams per white:
| Number of Egg Whites | Grams of Protein |
|---|---|
| 1 egg white | 3.6 grams |
| 2 egg whites | 7.2 grams |
| 3 egg whites | 10.8 grams |
| 4 egg whites | 14.4 grams |
| 5 egg whites | 18 grams |
| 6 egg whites | 21.6 grams |
So in summary, each individual large egg white contains approximately 3.6 grams of protein on average. This protein is complete, containing all 9 essential amino acids. The ovalbumin protein is the most abundant, accounting for over half the total protein.
Are Egg Whites Healthy?
Egg whites are considered an exceptionally healthy and nutritious food for several reasons:
High in Protein
As described above, egg whites are high in protein while being very low in fat and calories. The protein provides steady, sustained energy. The amino acids help maintain and build muscle as well.
Low in Fat and Calories
With under 20 calories per white and almost no fat, egg whites help you get protein without extra calories or cholesterol. This makes them useful for weight loss and maintenance.
Rich in Micronutrients
Egg whites contain a variety of vitamins and minerals including:
- Riboflavin
- Folate
- Iron
- Zinc
- Selenium
These nutrients support overall health.
No Cholesterol
All the cholesterol in an egg is found in the yolk. Egg whites contain no cholesterol by themselves.
Nutrient Dense
Compared to many other protein-rich foods, egg whites are relatively low in calories with zero fat or carbs. You get far more nutrition for the calories consumed.
Gluten-Free
For those with celiac disease or gluten intolerance, egg whites provide a high-quality gluten free protein source.
Easy to Digest
Egg whites are typically easy to digest and less allergenic than whole eggs for some people. The protein breaks down quickly compared to protein in egg yolks.
So in summary, egg whites provide an affordable, nutrient-dense source of high-quality protein with minimal negative effects. This makes them a regular part of healthy diets for many people.
Do Egg Whites Contain Calories?
Yes, egg whites do contain calories, but very minimal amounts:
Calories per egg white
On average, one large egg white contains around 17 calories. Smaller or larger egg whites may range from 14-20 calories.
Given an average white is around 30 grams, that equals about 0.6 calories per gram.
Calories by volume
There are about 17 calories in 2 tablespoons or 1 fluid ounce of egg whites. Here is the breakdown for other volumes:
| Volume | Calories |
|---|---|
| 2 tablespoons (1 egg white) | 17 calories |
| 1⁄4 cup | 34 calories |
| 1⁄2 cup | 68 calories |
| 3⁄4 cup | 102 calories |
| 1 cup | 136 calories |
Calories by number of whites
Based on 17 calories per white:
| Number of Egg Whites | Calories |
|---|---|
| 1 egg white | 17 calories |
| 2 egg whites | 34 calories |
| 3 egg whites | 51 calories |
| 4 egg whites | 68 calories |
| 5 egg whites | 85 calories |
| 6 egg whites | 102 calories |
So in short, a single egg white contains minimal calories, averaging around 17 calories each. This makes them an excellent low-calorie addition to a healthy diet. The small amount of calories come from the protein content.
Conclusion
In summary, one large egg white contains approximately:
– 30 grams by weight
– 2 tablespoons or 1 fluid ounce by volume
– 3.6 grams of protein
– 17 calories
Egg whites provide substantial protein with little calories, fat, or cholesterol. Their many uses in cooking and baking rely upon the special foaming and gelling abilities provided by the egg white proteins. Understanding how much an egg white weighs, its nutritional content, and how it functions can help you successfully utilize this nutritious ingredient.
