How Many Calories Do 2 Egg Whites Have? | Calorie Count Fast

Calories In Two Egg Whites — The Basics

Two large egg whites come in at roughly 34 calories. That’s just 17 calories each, with about 3.6 grams of protein per white and almost no fat. Those values come from lab data for a single large egg white weighing around 33 grams.

In short, you get solid protein with minimal calories. If you separate whites from two large eggs for an omelet, you’re looking at about 7.2 grams of protein, only about 0.5 grams of carbohydrate, and about 0.1 grams of fat. The exact count shifts a hair with size and cooking method.

Common Measures For Egg Whites

Serving	Calories	Protein
1 large egg white (33 g)	17 kcal	3.6 g
2 large egg whites (66 g)	34 kcal	7.2 g
1/2 cup liquid whites (~120 g)	62 kcal	13 g
1 cup liquid whites (243 g)	126 kcal	27 g

You can check the detailed numbers at MyFoodData and the USDA’s FoodData Central. Nutrition labels on cartons of pasteurized liquid egg whites will also list calories per serving; brands typically use a 3-tablespoon or 46–50 gram serving.

Protein, Carbs, And Fat In 2 Egg Whites

Here’s what two large whites deliver, using standard lab values doubled from a single large white:

• Protein: ~7.2 g
• Fat: ~0.12 g
• Carbohydrate: ~0.48 g
• Sodium: ~110 mg

That macro split explains why egg whites are a go-to for a lean scramble, a shake boost, or a high-protein breakfast sandwich. The calories largely track with the protein grams, so the total stays low unless you add cooking fat, cheese, or sauces.

Raw Vs Cooked: Does The Count Change?

Raw and cooked egg whites have nearly the same calories per gram. What changes is water loss and serving size. A cooked white looks smaller because it firms up and releases some moisture, which can make the calories per cooked white appear a little lower in some databases. A cooked entry may show ~14–17 calories per white, while a raw entry shows ~17.

Use the same ballpark: two raw or two cooked whites will land near the mid-30s for calories unless oil, butter, or cheese enter the pan.

How Many Calories Are In Two Egg Whites Compared With Whole Eggs?

Two whites give you protein with minimal fat. Whole eggs bring more vitamins, minerals, and fat. That means more calories too. The table below shows common picks side by side.

Egg Whites And Whole Eggs Side By Side

Serving	Calories	Protein
2 large egg whites	~34 kcal	~7.2 g
1 large whole egg	~72 kcal	~6.3 g
2 large whole eggs	~144 kcal	~12.6 g

Choosing whites or whole eggs comes down to the meal you’re building. If you want more micronutrients and a richer taste, add a yolk or two. If you need to keep calories low, stick to whites and add vegetables or herbs.

Portion Ideas That Keep Calories Low

Egg whites play well with volume foods and herbs. You can build a full plate with minimal calories by leaning on non-starchy vegetables and smart seasoning.

Simple Combos

• Scramble two whites with chopped spinach, tomatoes, and spring onion.
• Fold two whites into oatmeal on the stove near the end to bump protein.
• Whisk two whites with a teaspoon of grated parmesan and lots of pepper for a quick wrap filling.
• Microwave two whisked whites in a mug, stirring once; top with salsa.

What pushes calories up fast are the add-ins below.

Common Add-Ins And Approximate Calories

• Olive oil, 1 tsp: +40 kcal
• Butter, 1 tsp: +34 kcal
• Shredded cheddar, 1 tbsp: +28 kcal
• Avocado, 1/4 medium: +60 kcal

Sprays or nonstick pans help you keep the pan slick without much fat. If you like cheese, shave a small amount and melt it through at the end.

Are Liquid Egg Whites The Same As Separated Whites?

Liquid products are pasteurized, filtered, and consistent from carton to carton. They match the calories of raw whites on a per-gram basis, but labels often use larger serving sizes that make the number look bigger. Read the grams and you’ll see the same math as the table near the top.

Cartons often list 25 calories per 3 tablespoons. Three tablespoons land near 46–50 grams, which aligns with about 24–26 calories based on USDA data. That’s why the 1/2-cup and 1-cup rows above track cleanly with the database values.

Do Two Egg Whites Fit Into A Weight-Loss Plan?

They can. Two whites give you protein with a small calorie hit, which helps meals feel balanced without blowing a calorie target. Pair them with fiber-rich vegetables or whole grains and you’ll get more staying power.

If you enjoy yolks, a neat middle ground is to mix one whole egg with two extra whites. You’ll get color and flavor from the yolk while keeping calories modest.

Tips For Accurate Counting

• Weigh or measure once or twice so your eye learns the portions you use most.
• Check the grams on liquid whites and do a quick calculation using 52 calories per 100 grams.
• Account for oil, butter, cheese, and sauces. Those add far more calories than the whites.
• When eating out, expect extra fat to be in the pan; estimate a teaspoon of oil unless the menu says otherwise.

If you need exact nutrition for medical reasons, stick to packages with labels and track with the listed serving sizes.

How To Measure Two Egg Whites

Cracking and separating works, though cartons save time. If you like precision, try these quick checks:

• By shell: crack two large eggs, separate, then whisk the whites until foamy; you’ll get about 1/4 cup.
• By cup: 1/4 cup of liquid whites stands in for two large whites.
• By grams: weigh 66 grams for two large whites; scale the calories using 0.52 kcal per gram.

Kitchen scales give the most repeatable results. That’s handy when recipes call for sizes you don’t keep on hand. If your eggs are medium or jumbo, weigh once and jot the weight down for next time.

Cooking Methods That Keep Calories Predictable

Dry Scramble

Warm a nonstick pan and stir the whites until set. Use a splash of water or broth if the pan looks dry. This keeps the calorie count tied to the whites alone.

Microwave Mug

Spray a mug, whisk in the whites with salt and pepper, and cook in short bursts, stirring once. It’s quick and the calories don’t drift because no oil is needed.

Poach Or Steam

Set the whites in a silicone egg ring over simmering water, or steam them in a lidded pan. The set turns tender without any added fat.

When calories matter, the pan choice matters too. Heavy stainless pans often need butter or oil to prevent sticking. Nonstick lets you skip it.

Smart Pairings For A Low-Calorie Plate

Egg whites bring protein; pair them with volume foods and bright flavors. You’ll get a plate that looks generous and tastes lively.

• Vegetables: spinach, mushrooms, bell peppers, zucchini, tomatoes.
• Fresh hits: herbs, scallions, lemon zest, hot sauce.
• Grains: a small scoop of oats, brown rice, or whole-grain toast.
• Extras with care: cheese crumbles, avocado slices, a spoon of pesto.

One nice template is two whites plus one whole egg. That blend lands near 106 calories and about 10 grams of protein, before add-ins. It’s easy to scale for more people too.

Common Mistakes That Raise Calories

• Pouring oil straight from the bottle. Measure a teaspoon or use a spray.
• Letting cheese pile up. A lightly packed tablespoon melts across a full skillet.
• Cooking on high heat. Whites stick and brown, and then more butter sneaks into the pan.
• Forgetting sauces. Mayo, aioli, and creamy dressings can double a sandwich’s calories.

Small tweaks save far more calories than cutting a whole serving of protein. That way, you keep satisfaction while trimming the extras.

When To Choose Whites Or Yolks

Pick whites when you need lean protein and tight calorie control, like cutting phase meal plans or late-night snacks. Whites are also handy for anyone watching saturated fat. On the flip side, yolks bring choline, vitamin B12, vitamin A, and fats that help flavors bloom. Many home cooks split the difference: one whole egg plus extra whites at breakfast, or a veggie omelet built on two whites with a single yolk stirred in at the end.

If you bounce between both approaches, log a few repeats in your tracker so the numbers are ready next time. That keeps the choice simple: add a yolk when you want richness; stick to whites when calories need to stay low. Either way, season well and cook gently and you’ll get a tender bite.