How much egg whites to hit 30 g of protein?
You’d need about
275 g
roughly 9.6 oz · 1 white ≈ 33 g · 142 kcalEgg whites has some protein, but it's not concentrated: reaching 30 g takes about 275 g (9.6 oz). It works best paired with a denser protein rather than carrying a meal on its own.
11 gprotein / 100 g
52kcal / 100 g
21.2 gprotein / 100 kcal
How much egg whites for different protein targets
| Protein target | Egg whites | In ounces |
|---|---|---|
| 15 g | 136 g | 4.8 oz |
| 20 g | 182 g | 6.4 oz |
| 25 g | 225 g | 8.0 oz |
| 30 g | 275 g | 9.6 oz |
| 40 g | 365 g | 13 oz |
| 50 g | 455 g | 16 oz |
Want this for your own target and today’s remaining protein?
Try it in the Protein-Per-Bite toolRelated foods
Questions
- How much egg whites do I need for 30 g of protein?
- About 275 g — roughly 9.6 oz — of egg whites provides 30 g of protein, based on its 11 g of protein per 100 g.
- How much protein is in egg whites?
- Egg whites has about 11 g of protein per 100 g, at roughly 52 kcal per 100 g.
- Is egg whites a good way to hit protein goals on a GLP-1?
- Not on its own — egg whites is fairly low in protein, so it's better as a side than as your main protein when appetite is limited.
Figures are approximate estimates per 100 g and vary by brand, cut, and preparation. This is general information, not medical or nutritional advice. See our Medical Disclaimer.