Eggs are a staple ingredient in most kitchens, whether you’re a professional chef or a home cook.

If you’re wondering how many grams is one egg white, you’ve come to the right place.

If you’re short on time, here’s a quick answer to your question: One large egg white weighs approximately 30 grams.

In this article, we’ll dive into everything you need to know about egg whites, including their nutritional value, how to separate them from the yolk, and some delicious recipes to try.

What are Egg Whites?

Egg whites, also known as albumen, are the clear liquid part of an egg that surrounds the yolk. It is a rich source of protein and other essential nutrients.

Composition of an Egg

An egg is composed of three parts, the shell, the egg yolk and the egg white. The egg white makes up around two-thirds of the total weight of an egg. It is 90% water and 10% proteins, vitamins, and minerals. The proteins in egg whites are commonly referred to as albumins, globulins, and mucoproteins.

Nutritional Value of Egg Whites

Egg whites are a great source of protein and are also low in calories. A large egg white contains approximately 3.6 grams of protein, making it an excellent choice for anyone looking to increase their protein intake. Egg whites are also low in fat and contain no cholesterol. They are also a good source of essential vitamins and minerals such as vitamin B12, riboflavin, and selenium.

Nutrient Amount per 100g of Egg White
Protein 10.9g
Calories 52 kcal
Sodium 163mg
Potassium 146mg
Calcium 5mg
Vitamin B12 0.89mcg

Overall, egg whites are a highly nutritious food that can provide a range of health benefits. Incorporating egg whites into your diet can be an excellent way to increase your protein intake and maintain a healthy lifestyle.

If you want to learn more about egg whites and their nutritional value, check out this article from Healthline.

How to Separate Egg Whites from Yolk

When it comes to cooking and baking, separating egg whites from yolks is a common task. Egg whites are often used in recipes for their ability to add volume and structure, while yolks are used for their richness and emulsifying properties. Here are three methods for separating egg whites from yolks:

Method 1: Using Eggshells

One of the simplest ways to separate egg whites from yolks is to crack the egg into a bowl, then carefully transfer the yolk back and forth between the two halves of the eggshell, allowing the egg white to fall into the bowl below. This method requires a bit of finesse, but with practice, it can be a quick and easy way to separate eggs.

Method 2: Using Your Hands

If you’re comfortable getting your hands a bit dirty, you can also separate egg whites from yolks using your hands. Simply crack the egg into a bowl, then use your fingers to gently scoop out the yolk, allowing the egg white to fall into the bowl below. This method is quick and efficient, but make sure to wash your hands thoroughly before and after handling raw eggs.

Method 3: Using an Egg Separator

If you prefer a more specialized tool, you can also use an egg separator. These small devices typically have a cup-shaped end that fits over the edge of a bowl, with a slotted bottom that allows the egg white to pass through while holding back the yolk. Egg separators are widely available online or at kitchen supply stores.

No matter which method you choose, it’s important to separate your eggs carefully to avoid breaking the yolks or getting any shell fragments in your egg whites. With a bit of practice, you’ll be separating eggs like a pro in no time!

Cooking with Egg Whites

Egg whites are a versatile ingredient that can be used in a variety of dishes, from omelettes to meringues to macarons. But how many grams is one egg white? Let’s find out.

Egg White Omelette

Egg white omelettes are a popular breakfast dish for those who want a healthy and low-fat meal. One large egg white weighs approximately 33 grams, so if you want to make a two-egg white omelette, you’ll need 66 grams of egg whites. You can separate the egg whites from the yolks using an egg separator or by cracking the egg and carefully transferring the yolk back and forth between the two halves of the shell until all the white has separated.


Meringue is a light and fluffy dessert topping made from whipped egg whites and sugar. The ratio of egg whites to sugar is important in achieving the desired texture. One large egg white can whip up to approximately 2/3 cup of meringue, which is about 133 grams of egg whites. It’s important to use a clean and dry bowl when whipping egg whites, as any residual grease or moisture can prevent the egg whites from whipping properly.


Macarons are delicate French cookies made from almond flour, sugar, and egg whites. The egg whites are whipped into a meringue, which is then folded into the almond flour mixture. One large egg white can make approximately 10-12 macarons, which is about 33-39 grams of egg whites. The consistency of the meringue is important in making macarons, as it needs to be stiff enough to hold its shape but not overwhipped, which can cause the macarons to crack or become too dense.

Recipe Number of Egg Whites Grams of Egg Whites
Egg White Omelette 2 66
Meringue 1 33
Macarons 1 33-39

Remember that these are approximate numbers, as the weight of an egg white can vary depending on the size of the egg. Always use a kitchen scale to measure your ingredients accurately for the best results.

For more information on cooking with egg whites, check out, which has a great guide on everything you need to know about egg whites.

Tips and Tricks

Egg whites are a versatile ingredient used in many recipes, from meringues to omelets. But how do you store egg whites properly, what should you do with leftover egg yolks, and how can you tell if egg whites have gone bad? Here are some tips and tricks to help you make the most of your egg whites.

How to Store Egg Whites

If you have leftover egg whites from a recipe, you can store them in the fridge or freezer for later use. To store egg whites in the fridge, put them in an airtight container and label it with the date. They will keep for up to four days. To freeze egg whites, put them in a freezer-safe container or zip-top bag and label with the date. They will keep for up to six months.

Tip: If you plan on freezing your egg whites, it’s best to freeze them in small portions. This way, you can thaw only what you need for a recipe without wasting any.

What to do with Leftover Egg Yolks

If you have leftover egg yolks from a recipe, don’t throw them away! You can use them to make custards, ice cream, or even mayonnaise. Alternatively, you can add them to scrambled eggs or omelets for extra richness and flavor.

Tip: If you don’t plan on using your egg yolks right away, you can store them in the fridge for up to two days. Cover them with a layer of water to prevent them from drying out.

How to Tell if Egg Whites are Bad

Egg whites can spoil just like any other food. To tell if your egg whites have gone bad, look for signs of discoloration or a foul odor. If the egg whites are pink or green, this is a sign of bacteria growth and they should be discarded immediately.

Tip: To avoid getting sick from spoiled egg whites, always check the expiration date before using them. If the egg whites are past their expiration date, it’s best to err on the side of caution and throw them away.


Egg whites are a versatile and healthy ingredient that can be used in a variety of dishes.

Whether you’re trying to cut back on calories or simply looking for a new recipe to try, egg whites are a great option.

We hope this comprehensive guide has answered all your questions about how many grams is one egg white and provided you with some inspiration for your next culinary adventure.

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