If you’re standing in your kitchen cracking shells into a bowl, you probably just want the number. You’re likely trying to hit a macro goal or maybe you’re just curious about what's actually fueling your muscles. A single large egg white contains approximately 3.6 grams of protein.
That’s it. That is the baseline.
But nutrition is rarely that tidy. Honestly, if you look at a dozen eggs, they aren't clones. Some are slightly heavier; some have larger yolks that crowd out the "albumen"—that's the technical name for the clear goo we call the white. While the USDA National Nutrient Database cites 3.6 grams, most nutritionists and seasoned bodybuilders just round it to 4 grams for the sake of their sanity and their tracking apps. It’s easier that way.
Understanding the protein in a large egg white
Why do we care so much about this specific part of the egg? It’s basically nature’s purest protein shot. While the yolk is a nutritional powerhouse loaded with fats, Vitamin D, and choline, the white is almost exclusively water and protein. Specifically, about 90% water and 10% dissolved proteins.
You’ve got ovalbumin. That’s the big one. It makes up about 54% of the total protein content. Then there’s ovotransferrin and ovomucoid. These sounds like names of villains in a sci-fi movie, but they’re actually high-quality amino acids that your body absorbs with incredible efficiency. In fact, for a long time, the egg was the "gold standard" for the Biological Value (BV) of protein, sitting at a perfect 100.
Think about that for a second.
When researchers wanted to see how well the human body could use protein from soy or beef, they compared it to an egg. It’s the benchmark.
Why the size of the egg matters more than you think
The "large" egg is the industry standard in the United States, weighing about 50 grams total. If you accidentally grab a carton of "Jumbo" eggs, you’re looking at closer to 4.6 grams of protein per white. Swap those for "Medium" eggs, and you drop down to roughly 3 grams.
It’s a small difference. One gram? Who cares? Well, if you’re making an eight-egg-white omelet—which, let’s be real, is a lot of cracking—that’s an 8-gram discrepancy. That’s basically an extra ounce of chicken breast you either ate or missed out on. Accuracy matters when you’re scaling.
The bioavailability factor: Raw vs. Cooked
Here is where people usually mess up. You’ve seen the movies where the athlete cracks raw eggs into a glass and gulps them down. It looks hardcore. It’s also kinda... useless?
Science says so.
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A famous study published in The Journal of Nutrition found that the bioavailability of protein in cooked eggs is about 91%, whereas in raw eggs, it’s only about 51%. Basically, your body can only access about half of the protein in a large egg white if you eat it raw. The heat from cooking denatures the proteins, unfolding them so your digestive enzymes can get in there and do their job.
If you're eating them raw to save time, you're literally flushing half your gains down the toilet. Or, well, you get the point. Cook your eggs. Your stomach—and your progress—will thank you.
What about the yolk?
I know, we’re talking about whites. But we can’t ignore the yellow elephant in the room. A large yolk contains about 2.7 grams of protein. So, when you eat the whole egg, you’re getting about 6.3 grams total.
People skip the yolk because of the 5 grams of fat and the cholesterol. But if you’re strictly looking for protein density, the white is your best friend. It has virtually zero fat and zero carbs. It’s a lean, mean, muscle-building machine.
Real-world math for meal prepping
Let’s get practical. If you buy those cartons of liquid egg whites—the ones that look like milk cartons—the math changes slightly because they are pasteurized.
- 3 tablespoons of liquid egg whites equals approximately one large egg white.
- That’s roughly 5 grams of protein depending on the brand (some concentrate it slightly more).
If you’re trying to hit 30 grams of protein for breakfast, you’d need about 8 or 9 large egg whites. That sounds like a mountain of food. It is. That’s why many people mix two whole eggs with a half-cup of liquid whites. You get the flavor and nutrients from the yolk and the massive protein boost from the whites without feeling like you’re eating a sponge.
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Common myths about egg white protein
I hear this one a lot: "Egg whites cause biotin deficiency."
Technically, there’s a grain of truth there, but it’s mostly a myth for the average person. Raw egg whites contain a protein called avidin. Avidin binds to biotin (a B vitamin) and prevents you from absorbing it. However, you would have to eat dozens of raw egg whites every single day for a long time to actually see a deficiency. And again, if you cook the eggs, the heat deactivates the avidin. Problem solved.
Another one? "Egg whites are boring."
Okay, that’s not a myth, that’s an opinion. But it’s a wrong one. Because the protein in a large egg white is so neutral, it takes on the flavor of whatever you throw at it. Spinach, feta, hot sauce, even cinnamon if you’re making those weird "protein pancakes." It’s a blank canvas.
Comparing the white to other sources
How does our 3.6-gram hero stack up against the competition?
If you look at Greek yogurt, you’re getting about 10 grams of protein per 100 grams of food. Egg whites give you about 11 grams of protein per 100 grams. They are neck-and-neck. But the egg white has fewer carbs.
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If you compare it to a scoop of whey protein, the whey wins on density, obviously. But the egg white is "whole food." It’s processed by your body differently. It keeps you fuller for longer. There’s a satiety factor with eggs that powders just can't match.
Nuance in the "Large" label
In the US, the USDA grades eggs by weight per dozen, not per egg.
- Large: 24 ounces per dozen.
- Extra Large: 27 ounces per dozen.
This means one "large" egg in your carton might actually be an "extra-large" weight, and the one next to it might be a "medium" weight. The 3.6-gram figure is an average. If you are an elite athlete or someone with a very specific medical requirement, weighing your liquid whites on a digital scale is the only way to be 100% sure. For the rest of us? The average is fine.
Actionable steps for your diet
Stop overthinking the decimals. If you want to use the protein in a large egg white to actually change your physique or health, focus on consistency over "perfect" math.
- Buy in bulk. If you’re serious about egg whites, those cartons are cheaper and save you the hassle of discarding yolks (which feels wasteful anyway).
- Cook them thoroughly. Don’t do the Rocky drink. It’s inefficient and carries a salmonella risk, even if that risk is low. Scramble, poach, or bake.
- Mix your sources. Don't just eat egg whites. Use them to "volume up" other meals. Adding 1/4 cup of egg whites to your oatmeal while it's cooking adds a creamy texture and an extra 10+ grams of protein without changing the taste much.
- Watch the sodium. Egg whites are naturally low in sodium, but people tend to douse them in salt because they're bland. Use herbs or nutritional yeast instead.
The humble egg white is probably the most cost-effective, high-quality protein on the planet. Whether it's exactly 3.6 grams or 3.8 grams doesn't matter as much as the fact that you're choosing a nutrient-dense, bioavailable fuel source.
Start by swapping one "whole" egg in your morning scramble for three egg whites. You’ll double the protein and keep the calories almost identical. That’s a win in any playbook.
Bottom line: The protein in a large egg white is a reliable, efficient building block. Use it wisely, cook it well, and don't stress the tiny fluctuations in the shell.