White Egg

Q: How many calories in cup, sifted of white egg?

About 382 calories, with roughly 90g of protein. cup, sifted weighs about 107g. Use the slider above for any other portion.

The protein bar of things that were already food.

357

cal per 100 g

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= 3.8 oz

Calories

382

Protein

90g

Carbs

4.8g

Fat

0.3g

Protein 94% Carbs 5% Fat 1%

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White Egg is basically 94% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

Reverse calculator

Work backwards from your target.

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 357 cal. Adjust down for lighter, up for heavier.

Walking

102

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Plain vs. flavored

Numbers on this page are for plain, unsweetened. Flavored versions typically add 8–18g of sugar per container — sometimes more than a scoop of ice cream. Read the panel; the difference is not small.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar0 g—

Saturated fat0.118 g1%

Cholesterol0 mg0%

Sodium1299 mg56%

Potassium884 mg19%

Calcium101 mg8%

Iron0.18 mg1%

Magnesium82 mg20%

Zinc0.13 mg1%

Vitamin C0 mg0%

Vitamin E0 mg0%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.032 mg2%

Vitamin B120.2 mcg8%

Folate0 mcg0%

Niacin0.773 mg5%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Cheese

Almost identical calories · -59g protein.

Cal356 Protein24.9 g Fat27.4 g

Cheese

Almost identical calories · -58g protein.

Cal351 Protein25.6 g Fat26.6 g

Cheese

11 more calories per 100g · -61g protein.

Cal368 Protein23.4 g Fat30 g

Common questions

The stuff people actually ask.

How many calories in cup, sifted of white egg?

About 382 calories, with roughly 90g of protein. cup, sifted weighs about 107g. Use the slider above for any other portion.

Nonfat vs. full-fat — which is better?

Depends on the goal. Nonfat: max protein per calorie, best for a cut. Full-fat: more satiating, some studies link it to better metabolic markers, and it tastes better. Neither is "wrong."

Is white egg actually healthy, or is that marketing?

By the numbers on this page: high protein, low fat, near zero sugar. Hard to argue with.

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