1 Cup Egg Whites Calories & Carbs
Keto-friendlyLast updated September 8, 2026 · Compiled by the CarbMeNot Team
Values per 1 cup liquid egg whites (243g), 243g; per 100 g: 0.8g net carbs, 52 cal. Net carbs = total carbs − fiber − sugar alcohols — do the math for any label with the free net carbs calculator.
How many carbs are in 1 cup egg whites?
1 Cup Egg Whites — 1 cup liquid egg whites (243g), 243g — has 1.9g net carbs: 1.9g total carbs minus 0g fiber, plus 26g protein, 0g fat, and 126 calories. Per 100g that is 0.8g net carbs (0.8g total carbs, 0g fiber) and 52 calories. That makes 1 cup egg whites very low in net carbs and lower than the typical protein food, which averages about 9.2g net carbs per 100g. With this carb count, 1 cup egg whites fits a keto or low-carb diet (usually 20–50g net carbs per day) in normal portions. Values are per 100 g, sourced from Manufacturer-reported values; net carbs are computed by CarbMeNot.
Is 1 cup egg whites keto-friendly?
Yes — 1 cup egg whites is keto-friendly. 1 cup liquid egg whites (243g), 243g is 1.9g net carbs (1.9g total carbs − 0g fiber); per 100g that is 0.8g net carbs. On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other protein foods and meals.
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Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 1 cup liquid egg whites (243g) | 1.9g | 1.9g | 26g | 126 |
| 100 g (3.5 oz) | 0.8g | 0.8g | 10.7g | 52 |
| 1 oz (28 g) | 0.2g | 0.2g | 3g | 15 |
How many calories are in 1 cup egg whites?
1 Cup Egg Whites — 1 cup liquid egg whites (243g), 243g — has 126 calories, with 26g protein, 0g fat, and 1.9g net carbs. Per 100g: 52 calories and 0.8g net carbs.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 52 |
| Total carbs | 0.8g |
| Net carbs | 0.8g |
| Fiber | 0g |
| Sugar | 0.8g |
| Sugar alcohols | 0g |
| Protein | 10.7g |
| Fat | 0g |
| Sodium | 165mg |
| Potassium | 156mg |
Source: Manufacturer-reported values (protein). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in 1 cup egg whites?
- 1 Cup Egg Whites (1 cup liquid egg whites (243g), 243g) has 1.9g of total carbs and 1.9g of net carbs. Per 100 grams: 0.8g total, 0.8g net.
- How many net carbs are in 1 cup egg whites?
- 1 Cup Egg Whites has 1.9g of net carbs per 1 cup liquid egg whites (243g), 243g — 1.9g total carbs minus 0g fiber.
- Is 1 cup egg whites keto-friendly?
- Yes — 1 cup egg whites is keto-friendly. 1 cup liquid egg whites (243g), 243g is 1.9g net carbs (1.9g total carbs − 0g fiber); per 100g that is 0.8g net carbs. On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other protein foods and meals.
- How many calories are in 1 cup egg whites?
- 1 Cup Egg Whites (1 cup liquid egg whites (243g), 243g) has 126 calories; that is 52 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.