There are about 7-8 egg whites in a cup. That is the answer: one egg white weighs about 33 grams, and a cup of egg whites weighs about 243 grams, so 243 divided by 33 is 7.36, which means 7 whites fill most of a cup and 8 whites fill it with a little to spare. If a meringue recipe calls for a cup of egg whites, separate 8 large eggs and you will have just over a cup. If it calls for half a cup, separate 4 eggs. This page gives you the table, the meringue examples, and the reason whites are measured separately from whole eggs.
The conversion table
| Egg whites | Weight | Volume | Cups |
|---|---|---|---|
| 1 white | 33 g | 2 tbsp | 0.14 cup |
| 2 whites | 66 g | 1/4 cup | 0.27 cup |
| 3 whites | 99 g | 6 tbsp | 0.41 cup |
| 4 whites | 132 g | 1/2 cup + 1 tbsp | 0.54 cup |
| 5 whites | 165 g | 2/3 cup | 0.68 cup |
| 6 whites | 198 g | 3/4 cup + 1 tbsp | 0.82 cup |
| 7 whites | 231 g | 1 cup minus 1 tbsp | 0.95 cup |
| 8 whites | 264 g | 1 cup + 1 tbsp | 1.09 cups |
| 10 whites | 330 g | 1 1/3 cups | 1.36 cups |
| 12 whites | 396 g | 1 2/3 cups | 1.63 cups |
The weight figures are approximate, because eggs vary in size. A large egg white is about 33 grams, and a cup of egg whites weighs about 243 grams.
Worked example 1: a meringue that needs a cup of whites
A meringue recipe calls for 1 cup of egg whites, and you are separating eggs into a jug. Separate 8 large eggs, and you will have about 264 grams, which is just over a cup. Pour off a tablespoon and you have exactly a cup. If you only have medium eggs, whose whites weigh about 30 grams each, you will need 8 whites as well, because 8 times 30 is 240 grams, which is just short of a cup. The practical rule is to separate 8 eggs for a cup, and to measure the whites in a jug if the recipe is precise, because a meringue is sensitive to the amount of white.
Worked example 2: an angel food cake that needs 12 whites
An angel food cake recipe calls for 12 egg whites, and you want to know how many cups that is. Twelve whites weigh about 396 grams, which is 1.63 cups, or 1 2/3 cups. That is a useful number to know, because angel food cake is made with whites only, and the recipe is often written in cups of whites rather than in a count. If you are using a carton of egg whites, check the label: a carton that holds 500 grams is about 15 whites, or 2 cups, and you can measure from the carton instead of separating eggs.
Worked example 3: a recipe that calls for whites by weight
A European recipe calls for 100 grams of egg white, and you want to know how many whites that is. One hundred grams divided by 33 is 3.03, so separate 3 large eggs. If the recipe calls for 200 grams, that is 6 whites, and if it calls for 150 grams, that is 4 1/2 whites, which is an awkward number — separate 5 whites and pour off the excess, or use 4 whites and accept a slightly smaller cake. The weight is the more precise figure, and it is the one professional bakers use, because whites vary in size between eggs.
Method and source
A large egg white is defined by weight: a large egg weighs about 50 grams without the shell, of which 33 grams is white and 17 grams is yolk. A cup of egg whites weighs about 243 grams, which is the figure used by the USDA, and 243 divided by 33 is 7.36, so 7 to 8 whites fill a cup. Egg whites are graded by size along with the egg: a medium egg white is about 30 grams, a large white is about 33 grams, an extra-large white is about 37 grams, and a jumbo white is about 41 grams. That is why the answer is "about 7 to 8": it depends on the size of the eggs you have, and on whether you measure the whites before or after beating them, because beaten whites take up more volume.
Practical guidance
Separate eggs when they are cold, because the yolk is firmer and less likely to break, and let the whites come to room temperature before you beat them, because warm whites whip to a greater volume. Use a clean, dry bowl with no trace of fat, because even a drop of yolk or oil will prevent the whites from whipping. Crack each egg into a small bowl before adding the white to the main bowl, so that a broken yolk does not ruin the whole batch. And when a recipe is precise — a meringue, an angel food cake, a soufflé — weigh the whites, because 33 grams is an average, and your eggs may be heavier or lighter.
Frequently asked questions
How many egg whites are in a cup?
There are about 7 to 8 egg whites in a cup. Seven whites weigh about 231 grams, and 8 whites weigh about 264 grams, while a cup of whites weighs 243 grams, so the practical answer is 7 to 8, depending on the size of the eggs.
How many grams is one egg white?
One large egg white weighs about 33 g. A medium white weighs about 30 g, an extra-large white weighs about 37 g, and a jumbo white weighs about 41 g. The exact weight varies, so treat 33 g as an average.
How many cups is 4 egg whites?
Four egg whites is about 0.54 cups, or just over half a cup. Four whites weigh about 132 grams, and a cup of whites weighs 243 grams, so 4 whites is a little more than half a cup.
Can I use egg whites from a carton?
Yes. A carton of egg whites is pasteurised, and it whips almost as well as fresh whites, though it may take a little longer to reach stiff peaks. Check the label for the weight: 100 grams of carton whites is about 3 fresh whites, and a 500-gram carton is about 2 cups.
Why does a meringue recipe call for whites by weight?
Because whites vary in size, and a meringue is sensitive to the ratio of white to sugar. A recipe that calls for 100 grams of white and 200 grams of sugar will work with any size of egg, while a recipe that calls for 3 whites will vary depending on whether the eggs are medium or jumbo. Weighing removes the variation.
How do I separate eggs without breaking the yolk?
Use cold eggs, crack the egg on a flat surface rather than on the edge of a bowl, and pass the yolk back and forth between the shell halves, letting the white fall into a bowl below. Or crack the egg into your hand and let the white slip through your fingers. Use a small bowl for each egg, so a broken yolk ruins only one white.