Eggland's Best 100% Liquid Egg Whites: Nutrition & Labelgrade B+ (82/100)

The short answer

Eggland’s Best 100% Liquid Egg Whites give you 5 g of protein for 25 calories in a 3 Tbsp (46 g) serving — with 0 g fat, 0 g carbs, 0 g sugar, and 0 mg cholesterol (USDA FDC 2602751). Strip a chicken egg of its yolk and what remains is almost pure albumen protein suspended in water, and that is literally the whole ingredient list: “100% liquid egg whites.” The Labelgrade is B+ (82 / 100). That grade actually understates the product, because the one mediocre mark — a C+ on protein density — is a measurement artifact of weighing a food that is 88% water, not a knock on the protein itself.

Why the B+

Four perfect or near-perfect marks tell the real story: everything that can be clean in an egg white is clean. The two low scores are both structural. Fiber is an “F” because no animal protein has any — the formula isn’t pretending otherwise. And the C+ on density is the scoring engine measuring 100 grams of a food that is mostly water; pour off the water and you’d be left with ~85% protein. The honest read is that this is one of the cleanest protein sources you can buy, and the numeric 81 is held down by a per-volume metric that happens to penalize liquids.

The leanest protein in the database

Most of this site’s products earn their grade by being dense; egg whites earn theirs by being empty of everything but protein. At roughly 5 calories per gram of protein, nothing in our catalog delivers more protein per calorie. The reason is the yolk. A whole large egg packs ~5 g of fat and ~185 mg of cholesterol into its yolk; pour that off and the calories collapse while the protein barely moves — 5 g for 25 calories here versus 6 g for 70 calories in the whole egg. That is why egg whites are a fixture of cutting diets and stage-prep: you can fold half a cup into an omelette or oatmeal and add real protein without spending a meaningful calorie or fat budget. The albumen protein is also a complete protein with a top-tier amino-acid profile — this is the lean half of one of nature’s reference proteins, not a processed isolate.

What you give up with the yolk

Cleanliness has a cost, and it’s worth being direct about it: the yolk is where almost all of an egg’s micronutrients live, and you’ve thrown it away. Choline, vitamin D, vitamin A, B12, lutein, and the egg’s healthy fats are concentrated in the yolk — egg whites are essentially protein, water, and a little naturally-occurring sodium and potassium (75 mg each here), with only trace calcium (3 mg) and no iron. That’s not a flaw in this product; it’s the definition of an egg white. But it means whites are a protein supplement, not a complete food: pair them with whole-food fats and vegetables, or eat the occasional whole egg, rather than treating a carton of whites as a stand-in for eggs entirely.

The convenience case

The reason to buy this over a dozen eggs and a separating bowl is purely practical. You skip cracking and separating shell by shell, the pasteurized carton keeps far longer in the fridge than a yolk would, and you can pour an exact measured amount — a real advantage when a recipe calls for the whites of six eggs and you’d otherwise be left with six homeless yolks. The 16 oz / 454 g carton holds about 11 servings, roughly 50 g of protein and the equivalent of about 11 eggs’ worth of whites, so high-volume meal-preppers aren’t constantly back at the store. Pasteurization is the quiet feature here: because the FDA requires liquid egg products to be pasteurized, these are safe to use without the salmonella worry that comes with raw shell eggs.

How it compares

The one product we line it up against is Fage Total 0% Greek yogurt, and the pairing is instructive because they tie on the exact metric egg whites are built to win: protein-per-calorie. Fage delivers 18 g of protein for 90 calories per cup (10 g per 100 g), which works out to the same ~5 calories per gram of protein. So as lean protein engines they’re dead even — the difference is form and what comes along for the ride. The yogurt brings carbohydrate (5 g of lactose), live cultures, and a complete spoon-and-eat snack; the egg whites bring zero carbs and a neutral, cookable base that disappears into whatever you add it to. If you want a finished high-protein snack, reach for the yogurt; if you want a near-zero-calorie protein you can build a meal around, the egg whites are the tool.

Ingredients

100% liquid egg whites — pasteurized, with nothing else added. (Verbatim from the USDA Branded Foods entry, FDC 2602751.)

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Scope: This page applies specifically to Eggland's Best 100% Liquid Egg Whites (16 oz (454 g)) · UPC 0715141216110. Other sizes, flavors, or formulations may differ.