Egg White
Raw, Fresh
A serving of 1 large(33g) of egg white provides approximately 3.6 grams of protein.
Large(33g)
3.6 g
Source: USDA
Options To Boost Your Protein
Looking to increase your protein intake? Pair your egg white with one of these high protein sides to boost your meal's protein content.
| Food | Serving | Protein Boost |
|---|---|---|
| Turkey Slices | 1 slice | +2.4g |
| Smoked Salmon | 1 cup | +24.7g |
| Cottage Cheese | 1 cup | +14.9g |
Adding these sides can enhance the protein value of your meal while introducing new flavors and textures.
How Does Egg White Compare?
Curious how egg white stacks up against other foods? Here's a quick comparison of similar foods and their protein content per ounce:
| Food | Serving | Protein |
|---|---|---|
| Egg Yolk, Large | 1 | 2.7g |
| Tofu | 0.5 cup | 10g |
| Greek Yogurt | 100g | 9g |
Whether you're looking for variety in your meals or simply aiming to hit your protein goals, foods like egg yolk, tofu and greek yogurt provide excellent alternatives or complements to egg white.
Key Benefits of Egg White
- Low in calories and high in protein.
- Fat-free and cholesterol-free.
- Contains essential amino acids for muscle repair.