How Many Calories In One Egg White Hard Boiled?
Reading Time: 8 minutes If you’re trying to eat healthier, lose weight, or just be more mindful of what you’re putting into your body, you’ve probably wondered: How many calories are in one hard-boiled egg white? I get asked this all the time by people who want a lean, protein-packed snack without the extra fat or calories. Whether you’re meal prepping, tracking macros, or just looking for a guilt-free way to stay full longer, egg whites are a simple and nutritious option.
The great news?
Egg whites are one of the purest sources of protein you can get low in calories, completely fat-free, and packed with nutrients to keep you energized. In this article, I’ll dive into exactly how many calories are in a hard-boiled egg white, the benefits they offer, and some easy, delicious ways to add them to your meals.
How Many Calories In One Egg White Hard Boiled?
If you’re looking for a low-calorie, high-protein food, hard-boiled egg whites are a fantastic option. One large hard-boiled egg white contains only 17 calories, making it an excellent choice for anyone aiming to eat light while still getting valuable nutrients. For comparison, a whole egg comes in at about 70 calories, meaning the yolk contributes a significant portion of the calorie count. This is why many people choose egg whites when trying to reduce their overall calorie intake.
To put things into perspective, here’s how the calories are divided in an egg:
- 1 large hard-boiled egg white = 17 calories
- 1 large whole hard-boiled egg = 70 calories
- 1 large egg yolk (alone) = 55 calories
Since most of an egg’s fat and cholesterol are stored in the yolk, removing it leaves behind a virtually fat-free, protein-packed food. This makes egg whites perfect for people looking to increase protein intake without adding extra calories or fat. Whether you’re working on weight loss, muscle building, or simply eating clean, egg whites can be an easy and nutritious addition to your diet.
Nutritional Breakdown of a Hard-Boiled Egg White
Egg whites are not just low in calories they’re also rich in protein and essential nutrients that can support muscle growth, weight management, and overall health. Whether you’re an athlete, on a weight-loss journey, or just looking for a clean source of protein, hard-boiled egg whites offer a simple, nutritious option. Here’s a closer look at their nutritional breakdown:
| Nutrient | Amount per Large Hard-Boiled Egg White |
|---|---|
| Calories | 17 |
| Protein | 3.6g |
| Fat | 0g |
| Carbohydrates | 0.2g |
| Cholesterol | 0mg |
| Sodium | 55mg |
| Potassium | 54mg |
| Magnesium | 3mg |
| Riboflavin (B2) | 0.15mg |
| Niacin (B3) | 0.04mg |
While egg whites don’t have as many micronutrients as the yolk, they provide pure, high-quality protein without extra fat or cholesterol. This makes them a fantastic choice for athletes, weightlifters, and anyone looking to maintain a lean diet while still getting the protein needed for muscle repair and recovery.
Why Choose Egg Whites Over Whole Eggs?
Whole eggs are packed with nutrients, but sometimes, opting for egg whites alone makes more sense, especially if you’re focused on weight management, heart health, or lean muscle growth. The choice between egg whites and whole eggs depends on your personal dietary needs and fitness goals. Here’s why egg whites might be the better option in some cases:
1. A Low-Calorie Protein Source
If you’re counting calories, swapping whole eggs for egg whites can be a simple way to cut back. A single large egg contains about 70 calories, while an egg white has just 17 calories. By skipping the yolk, you still get high-protein food with fewer calories, making it easier to stay within your daily calorie goals without sacrificing nutrition.
2. Packed with Lean Protein, No Extra Fat
Protein is essential for muscle repair, growth, and satiety, and egg whites deliver pure, high-quality protein without any added fat. This makes them a great choice for athletes, bodybuilders, or anyone on a high-protein, low-fat diet. Since they contain zero fat, egg whites help you increase protein intake without adding unnecessary calories from fat.
3. Heart-healthy and Cholesterol-Free
All the cholesterol in an egg is found in the yolk, which means egg whites are naturally cholesterol-free. If you’re managing high cholesterol, or heart disease, or simply want a heart-friendly diet, swapping whole eggs for egg whites is an easy way to enjoy eggs without worrying about cholesterol levels.
4. Perfect for Any Meal—Versatile and Easy to Use
Egg whites are incredibly versatile and can be used in a variety of meals. Whether you’re making a quick breakfast, a post-workout snack, or a meal-prep-friendly dish, egg whites fit in effortlessly. You can chop them into salads, blend them into smoothies for extra protein, or mix them into stir-fries and omelets for a lean, high-protein meal. Since they have a neutral flavor, they work well with almost any seasoning or ingredient.
How Many Egg Whites Should You Eat?
Figuring out how many egg whites to eat depends on your goals, activity level, and overall dietary needs. Egg whites are a fantastic source of protein, but like any food, balance is key. Here’s how to determine the right amount based on your health and fitness objectives.
- For Weight Loss: If you’re trying to cut calories but still want a filling protein source, 2-4 egg whites per meal can be a great choice. They provide lean protein without excess fat, helping to keep you satisfied and reduce overall calorie intake.
- For Muscle Building: If you’re focused on muscle growth and recovery, 4-6 egg whites post-workout can provide the high-quality protein needed to repair muscles and support lean gains. Many bodybuilders and athletes incorporate egg whites into their diet because they’re an easy and effective protein source without excess fat.
- For General Health: If you’re not specifically aiming for weight loss or muscle building but want a balanced diet, 2-3 egg whites with a mix of whole eggs can help maintain protein intake while keeping important nutrients from the yolk. Whole eggs provide vitamins like B12, choline, and omega-3s, so keeping a few yolks in your diet is beneficial.
No matter your goal, it’s important to pair egg whites with healthy fats, fiber, and complex carbohydrates to make meals more satisfying and nutritionally complete. Since egg whites are virtually fat-free, adding healthy fats from avocado, nuts, or olive oil can help with nutrient absorption and long-term energy. Combining them with fiber-rich foods like whole grains, vegetables, and legumes can also keep you fuller for longer.
Ways to Use Hard-Boiled Egg Whites in Your Diet
Egg whites may be simple, but they’re far from boring. They’re an easy, high-protein, low-calorie ingredient that can be incorporated into your meals in creative ways. Whether you’re looking for a quick post-workout snack, a light breakfast, or a protein boost in your salad, hard-boiled egg whites are a versatile option.
1. Egg White Salad – A High-Protein Twist on a Classic
Love egg salad but trying to avoid the extra fat from yolks? Swap out whole eggs for chopped hard-boiled egg whites and mix them with Greek yogurt, a touch of mustard, and fresh herbs for a creamy yet light alternative. Add some diced celery, onions, and a squeeze of lemon for extra flavor. Serve it on whole-grain toast or as a dip with veggie sticks.
2. Quick High-Protein Snack for On-the-Go
Hard-boiled egg whites make an easy and convenient snack when you’re in a rush. Simply peel, slice, and season with a sprinkle of sea salt, black pepper, or a dash of smoked paprika. If you want to get fancy, drizzle with a little hot sauce or balsamic glaze for an extra kick.
3. Toss Them into Salads for Extra Protein
Egg whites are a great addition to green salads, quinoa bowls, or grain-based dishes when you need a protein boost. Dice them up and mix them into spinach, kale, or arugula salads with some avocado, nuts, and a light vinaigrette for a satisfying meal.
4. Mash Them Up on Whole-Grain Toast
Looking for a nutritious breakfast or a light lunch? Try mashing hard-boiled egg whites and mixing them with avocado, hummus, or cottage cheese for a protein-packed spread. Layer it on whole-grain toast and top with some sliced tomatoes or microgreens for an added nutritional punch.
5. Boost Your Wraps, Sandwiches, or Pita Pockets
Instead of using deli meats that are often high in sodium and preservatives, layer sliced hard-boiled egg whites in your wraps, sandwiches, or pita pockets. Pair them with fresh veggies, hummus, or a light dressing to keep things flavorful yet healthy.
6. Add Them to Breakfast Bowls or Omelets
You don’t have to eat hard-boiled egg whites on their own. Chop them up and mix them into scrambled eggs, omelets, or breakfast grain bowls for a protein boost. This is a great way to bulk up your meal without adding extra fat.
7. Blend Them into Protein Shakes or Smoothies
This might sound unusual, but blending egg whites into a smoothie is a great way to increase your protein intake without affecting the taste. Simply add them to your protein shake along with fruits, nut butter, and milk for a filling post-workout recovery drink.
8. Stir Them into Soups or Stir-Fries
Chop hard-boiled egg whites and toss them into soups, stews, or stir-fries for extra protein. They absorb flavors well, making them a great addition to Asian-inspired dishes like fried rice or miso soup.
9. Use Them as a Low-Calorie Pizza Topping
If you love pizza but want to keep it high in protein, slice up egg whites and use them as a topping along with veggies, lean meats, and a thin crust for a healthier version of your favorite comfort food.
10. Turn Them into a Protein-Packed Deviled Egg Alternative
Instead of traditional deviled eggs, make a low-fat version by scooping out the yolks and replacing them with a filling made from mashed avocado, Greek yogurt, or hummus. Add your favorite spices and serve them as a fun appetizer or snack.
Final Thoughts:
Egg whites are a fantastic choice if you’re looking for a low-calorie, protein-rich food that fits seamlessly into almost any diet. With just 17 calories per egg white, they provide a lean protein source without extra fat or cholesterol. Whether you aim to lose weight, build muscle, or just maintain a balanced diet, they can be a great addition to your daily routine.
Beyond their nutritional benefits, egg whites are incredibly versatile. They can be incorporated into meals in countless ways whether you eat them plain as a quick snack, mix them into salads, or use them as a protein boost in your favorite dishes. Plus, they’re easy to prepare, making them a convenient option for busy schedules.
At the end of the day, the choice between whole eggs and egg whites depends on your personal health goals and dietary preferences. If you’re looking for a simple way to increase protein intake while keeping calories low, egg whites are an easy go-to. Give them a try and see how they fit into your routine!
