How Many Cooked Egg Whites for 30g of Protein?
You need about 281 g of cooked egg white (9.9 oz), about 2 cups of cooked egg white, to get 30 g of protein.
That amount has 146 calories, 0 g of fat and 6.6 g of carbohydrates. Cooked egg white gets 82% of its calories from protein, at 11 g of protein per 100 g.
Cooked Egg White Calorie Calculator
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How much cooked egg white for other protein targets
| Target | Weight | About | Calories |
|---|---|---|---|
| 20 g protein | 187 g | 1 1/2 cups of cooked egg white | 97 |
| 30 g protein | 281 g | 2 cups of cooked egg white | 146 |
| 40 g protein | 375 g | 3 cups of cooked egg white | 195 |
Cooked Egg White calories by serving size
Common amounts of cooked egg white with calories and macros. Tap a row for its full nutrition page.
Cooked Egg White vs similar foods
Calories per 100 g compared with other eggs.
Cooked Egg White: common questions
How much cooked egg white has 30g of protein?
About 281 g of cooked egg white (about 2 cups of cooked egg white) has 30 g of protein.
How many calories are in 30g of protein from cooked egg white?
Getting 30 g of protein from cooked egg white comes with 146 calories.
How much protein is in 100 g of cooked egg white?
100 g of cooked egg white has 11 g of protein.
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Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID No added fat: 2707170. Original description: Egg, white, cooked, no added fat. Portion weights are USDA household measures.