White Egg

Q: How many calories in oz of white egg?

About 107 calories, with roughly 22.7g of protein. oz weighs about 28g. Use the slider above for any other portion.

The protein bar of things that were already food.

382

cal per 100 g

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= 1.0 oz

Calories

107

Protein

22.7g

Carbs

2.2g

Fat

Protein 91% Carbs 9% Fat 0%

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White Egg is basically 91% 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.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 382 cal. Adjust down for lighter, up for heavier.

Walking

109

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%

Sugar5.4 g—

Saturated fat0 g0%

Cholesterol0 mg0%

Sodium1280 mg56%

Potassium1125 mg24%

Calcium62 mg5%

Iron0.15 mg1%

Magnesium88 mg21%

Zinc0.1 mg1%

Vitamin C0 mg0%

Vitamin E0 mg0%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.036 mg2%

Vitamin B120.18 mcg8%

Folate18 mcg5%

Niacin0.865 mg5%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

Almost identical calories · -49g protein.

Cal387 Protein31.8 g Fat26.9 g

Cheese

Almost identical calories · -55g protein.

Cal389 Protein25.6 g Fat31.1 g

Cheese

Almost identical calories · -57g protein.

Cal373 Protein24.5 g Fat30.3 g

Common questions

The stuff people actually ask.

How many calories in oz of white egg?

About 107 calories, with roughly 22.7g of protein. oz weighs about 28g. 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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