Eggland's Best 100% Liquid Egg Whites: 5g Protein per 3 Tbsp, Labelgrade B
Labelgrade: B 77 / 100 — Single-ingredient whole food. Zero fat, zero carbs, zero sugar, zero cholesterol — the closest thing to pure protein in a refrigerated carton. The numeric protein density score (66) is artificially low because liquid egg whites are mostly water by weight (about 88%); per gram of dry weight, they're nearly all protein. Functionally one of the cleanest protein sources you can buy.
The short answer
Eggland’s Best 100% Liquid Egg Whites deliver 5 g of protein, 0 g fat, 0 g carbs, 0 g sugar, and 25 calories per 3 Tbsp (46 g) serving (USDA FDC 2602751). The single ingredient is “100% liquid egg whites” — about as clean a packaged food as exists. The Labelgrade is B (77 / 100), but the score under-rates how good this product actually is: liquid egg whites are 88% water by weight, which keeps the numeric per-100 g protein density score modest, but on a per-calorie basis nothing on the US market beats them for lean protein.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C+ | 66 / 100 | 11 g protein per 100 g of product as sold. The number looks low because egg whites are mostly water; per dry weight, they’re ~85% protein |
| Ingredient quality | A- | 83 / 100 | One ingredient: “100% liquid egg whites.” No preservatives, no stabilizers, no added vitamins or minerals. Pasteurized for safety, nothing else |
| Sugar load | A+ | 100 / 100 | 0 g sugar per serving and per 100 g — perfect |
| Sodium load | B+ | 80 / 100 | 75 mg per 3 Tbsp serving (~163 mg per 100 g) — modest, all naturally-occurring |
| Fiber | F | 30 / 100 | 0 g, expected for an animal protein |
| Overall | B | 77 / 100 | One of the cleanest protein sources you can buy. The numeric score is held back by the per-volume density math; on a per-calorie basis, this is the highest-efficiency protein in our database |
How it compares
| Product | Protein per 100 g | Calories per 100 g | Cal per g protein | Ingredients |
|---|---|---|---|---|
| Eggland’s Best Liquid Egg Whites | 11 g | 54 | 5.0 | 1 |
| Plain cooked chicken breast | 31 g | 165 | 5.3 | 1 |
| Fage Total 0% Greek Yogurt | 18 g | 90 | 5.0 | 2 |
| Premier Protein Vanilla Shake | 8.7 g | 46 | 5.3 | ~30 |
| Quest Protein Chips Sea Salt | 65.6 g | 375 | 5.7 | 7 |
Per calorie, liquid egg whites are tied with plain Greek yogurt for the most protein-efficient whole food in our database. Per gram of food as sold, they look less impressive because most of the gram is water — but for cooking and meal prep, that’s a feature (you’re paying for the water, but you can dilute or concentrate based on the recipe).
Whole-food equivalent
3 Tbsp (46 g) of Eggland’s Best Liquid Egg Whites (5 g protein) equals roughly:
- 1 large egg white (the package contains about 11 servings, or roughly 11 large eggs’ worth of whites)
- 16 g of cooked chicken breast
The product is essentially a pre-separated, pasteurized convenience form of egg whites. The advantage over buying whole eggs and separating them: no yolks to deal with, longer fridge life, easier measuring for high-volume cooking.
Scope
This page covers Eggland’s Best 100% Liquid Egg Whites in the 16 oz (454 g) carton (UPC 0715141216110, USDA FDC 2602751). Eggland’s Best sells multiple egg products (whole eggs, hard-boiled eggs, organic eggs, omega-3-enriched eggs) with different formulations. The “100% Liquid Egg Whites” product is also sold in 32 oz and multi-pack formats with identical per-serving nutrition.
Ingredients (from the USDA Branded Foods entry)
100% liquid egg whites.
| Nutrient | Per Serving (3 Tbsp (46 g)) |
|---|---|
| Calories | 25 |
| Protein | 5g |
| Total Fat | 0g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Total Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Added Sugars | 0g |
| Sodium | 75mg |
| Cholesterol | 0mg |
| Calcium | 3mg |
| Iron | 0mg |
| Potassium | 75mg |
Where to buy
Links below are affiliate links. Buying through them may earn Labelgrade a commission at no extra cost to you. See our affiliate disclosure. The Labelgrade score is not affected by affiliate relationships — see methodology.
Search links are convenience links that may not land on the exact product variant we covered. Always verify the package label (size, UPC) before purchasing.
Frequently Asked Questions
How much protein is in Eggland's Best Liquid Egg Whites?
5 grams of protein per 3 Tbsp (46 g) serving (USDA FDC 2602751). The whole 16 oz / 454 g carton contains about 50 g of protein total.
How many calories per serving?
25 calories per 3 Tbsp — about 5 calories per gram of protein, the lowest calorie-per-protein ratio of any whole food on the US market.
What's in it besides egg whites?
Nothing. The single ingredient is '100% liquid egg whites.' No preservatives, no stabilizers, no added vitamins or minerals.
Why is the protein-density score only C+ if it's nearly pure protein?
The dimension score is calculated per 100 g of product as sold, and liquid egg whites are about 88% water by weight. On a per-dry-weight basis, egg whites are ~85% protein — but our consistent per-100 g metric scores them at 11 g protein per 100 g liquid. We discuss this caveat in the rationale; functionally, egg whites are one of the cleanest protein sources you can buy.
Are they pasteurized?
Yes. The product is pasteurized in the carton, making it safe to consume without further cooking (though most recipes cook them anyway). Pasteurization is required by FDA for liquid egg products sold to consumers.
How does this compare to whole eggs?
Per 3 Tbsp serving: 5 g protein, 25 calories, 0 g fat. A whole large egg (50 g) has 6 g protein, 70 calories, and 5 g fat. Egg whites win on protein-per-calorie for cutting/lean phases; whole eggs win on micronutrient density (the yolk has nearly all the choline, vitamin D, and fat-soluble vitamins).
Why is the sodium 75 mg if there's nothing added?
Naturally-occurring sodium is present in egg whites — about 160 mg per 100 g of whites. The carton lists 75 mg per 46 g serving, which is consistent with that natural level.
Does it count as 'high in protein' under FDA rules?
Per the 3 Tbsp serving, 5 g of protein is 10% of the FDA Daily Value — meeting the threshold for 'good source of protein.' Per a 6-Tbsp / 92 g cooking portion (about 2 egg whites' worth), 10 g of protein qualifies for the 'high in protein' claim.
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Sources
- USDA · ID 2602751 · accessed 2026-05-27
- MANUFACTURER · accessed 2026-05-27
Last verified: 2026-05-27