How much egg white for 30 g of protein?
About 143 kcal of egg white gets you there.
275 gfor 30 g protein
143 kcalthose grams cost
10.9 gprotein per 100 g
#6of 233 foods by protein per calorie · full ranking
| Target | Egg white | Calories |
|---|---|---|
| 20 g protein | 183 g | 95 kcal |
| 25 g protein | 229 g | 119 kcal |
| 30 g protein | 275 g | 143 kcal |
| 35 g protein | 321 g | 167 kcal |
| 40 g protein | 367 g | 191 kcal |
Common questions
How much egg white do I need for 30 g of protein?
275 g of Egg white, which carries about 143 kcal. Egg white holds 10.9 g protein per 100 g.
Why does the same 30 g cost different calories across foods?
Because protein density differs. The comparison pages on this site show the same math across foods, so you can see which sources deliver protein cheapest in calories.
Method
Grams = target ÷ (g protein per 100 g) × 100, USDA FoodData Central base values, cooked weights where cooking applies.