Egg dish
How many calories in Egg whites?
Egg whites has about 68 calories per 4 large egg whites. This is a practical estimate for calorie tracking; the exact number changes with recipe, restaurant, oil, ghee, sauce, toppings, and serving size.
| Serving size | 4 large egg whites |
|---|---|
| Gram reference | About 132g |
| Calories | 68 kcal |
| Protein | 14g |
| Carbs | 1g |
| Fat | 0g |
What affects Egg whites calories?
Egg whites provide protein with little fat, but the cooking oil, cheese, and vegetables in a scramble still count.
Tracking tip: Log the pan fat and toppings separately; the whites are not the entire scramble.
Also called: liquid egg whites, egg white scramble
Variables that can change the estimate
- number of whites
- whole eggs
- oil or butter
- cheese and toppings
Preparation and serving variations
The reference above is one practical serving. The same food can change substantially with portion size, cooking method, toppings, and restaurant preparation.
| Variation | Calories | Protein | Carbs | Fat | Why it changes |
|---|---|---|---|---|---|
| 2 egg whites | 34 kcal | 7g | 0g | 0g | A small amount is often mixed with whole eggs. |
| Egg-white scramble with cheese | 220 kcal | 25g | 5g | 9g | Cheese and cooking fat change the final meal. |
Common questions
How many calories are in Egg whites?
Egg whites has about 68 calories per 4 large egg whites. The exact number can change with portion size, recipe, restaurant prep, oil, sauce, toppings, and sides.
What are the macros in Egg whites?
A typical serving of egg whites has about 14g protein, 1g carbs, and 0g fat per 4 large egg whites.
How should I track Egg whites accurately?
Log the pan fat and toppings separately; the whites are not the entire scramble.
Track Egg whites in Calofy AI
Calofy AI lets you log egg whites by photo, voice, or text. Instead of searching a database and guessing the closest match, you can describe the actual plate and get a meal-specific calorie and macro estimate in seconds.
Track Egg whites freeHow this estimate was built
Calofy AI calorie guides use practical serving-size estimates for everyday tracking. We keep the answer visible in text, include the macro table on the page, and mark up the same visible facts with structured data so search engines and AI answer systems can understand the page without relying on hidden content.
For packaged or weighed foods, use the nutrition label or weighed portion when available. For home-cooked and restaurant foods, use the estimate as a starting point and adjust for visible oil, butter, sauces, toppings, and portion size.
Generic food references are checked against public nutrition data where possible, including USDA FoodData Central. Mixed dishes and restaurant meals are presented as practical ranges because recipes and portions change. This page was reviewed on 2026-08-08.
Related calorie guides
Keep tracking the bigger picture
A food lookup is a starting point. Use your daily target and weekly pattern to understand how this meal fits into the rest of your day.
Last updated 2026-08-08. Nutrition values are estimates for general tracking and are not medical advice. Recipes and restaurant portions vary. Calofy AI is designed for practical daily consistency, not lab-grade measurement.