How much potassium is in egg whites?
Egg whites has 75 mg of potassium per 3 tbsp (46 g, ≈1 white) — about 2% of the 4,700 mg Daily Value. That's 163 mg per 100 g, roughly 0.2× a medium banana (~422 mg).
USDA FoodData Central · raw, fresh · FDC 172183
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 3 tbsp (46 g, ≈1 white) | 75 mg | 2% | 76 mg | 24 |
| 100 g | 163 mg | 3% | 166 mg | 52 |
| 1 oz (28 g) | 46 mg | 1% | 47 mg | 15 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 172183, SR Legacy). raw, fresh.
Egg whites are a lean-protein food, and potassium is a minor footnote in their profile. Three tablespoons — 46 g, roughly the white of one large egg — carry about 75 mg of potassium, which is 163 mg per 100 g and only about 2% of the 4,700 mg Daily Value. A single medium banana (~422 mg) holds the potassium of more than five servings of whites. If you’re eating egg whites, it’s for the clean protein; the potassium that tags along is real but small, and it won’t be what moves you toward your daily target.
Where the egg’s potassium actually lives
There’s one genuinely surprising wrinkle here: most of a whole egg’s potassium is in the white, not the yolk. A whole large egg carries roughly 63 mg of potassium, and the white alone accounts for about 54 mg of it — so choosing whites over whole eggs barely costs you any potassium, even though you’re giving up the yolk’s fat, choline, and fat-soluble vitamins. It’s a small amount in absolute terms either way, but it runs against the usual intuition that the nutrient-dense yolk holds everything. For this one mineral, the lean white quietly carries the larger share.
A lean protein, not a potassium source
Potassium is the blood-pressure mineral — the counterweight to sodium that helps relax blood-vessel walls, which is why potassium-rich, lower-sodium patterns like DASH are tied to healthier blood pressure, and why most people, who fall short of 4,700 mg, are told to get more. Egg whites won’t help much: at ~75 mg per serving they’re a rounding error against that target, and there’s a sodium caveat too — cartoned liquid whites sometimes add a little sodium for stability, which nudges the potassium-to-sodium ratio the wrong way, so it’s worth a glance at the label if you’re keeping sodium low. The takeaway is simple: build your potassium from produce, potatoes, and beans, and reach for egg whites when the goal is lean, low-calorie protein. This is general nutrition information, not medical advice. For that side of whites, see protein in egg whites.
Packaged liquid egg whites options, graded
Prefer something off the shelf? Here are the best-graded liquid egg whites in our catalog — each scored on our transparent Labelgrade.
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Labelgrade 82/100 · 5 g protein
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Labelgrade 79/100 · 5 g protein
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Frequently Asked Questions
How much potassium is in 3 tablespoons of egg whites?
About 75 mg of potassium in 3 tablespoons (46 g) — roughly the white of one large egg — based on 163 mg per 100 g (USDA FDC 172183). That's about 2% of the Daily Value, a small amount that rides along with nearly pure protein.
What percent of the daily value for potassium is in egg whites?
About 2% of the 4,700 mg FDA Daily Value from a 3-tablespoon serving (~75 mg). Egg whites are a lean protein, not a potassium source — you'd pour a lot of whites to make a dent, so look to fruit, vegetables, potatoes, and beans to actually reach the target.
How does egg whites' potassium compare to a banana?
It isn't close. A 3-tablespoon serving of egg whites has about 75 mg of potassium against a medium banana's roughly 422 mg — so a single banana carries the potassium of more than five servings of whites. Whites are about lean protein, not potassium.
Do egg whites or whole eggs have more potassium?
They're similar per serving, and the white holds a surprising share of it. A whole large egg has about 63 mg of potassium and the white of that egg about 54 mg — so most of an egg's modest potassium is in the white, not the yolk. Either way, neither is a notable potassium source (USDA FDC 172183 for whites).
Why does potassium matter, and are egg whites a good source?
Potassium helps regulate blood pressure by balancing sodium and relaxing blood vessel walls, and supports fluid balance, nerve signaling, and muscle function. Most people fall short of the 4,700 mg target. Egg whites barely move it — about 75 mg per serving — and cartoned whites sometimes add sodium, which works against the potassium-to-sodium balance, so check the label. Get your potassium from produce and use whites for lean protein. This is general nutrition information, not medical advice.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 172183 (Egg, white, raw, fresh; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.