Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
📏 Low Animal Protein
Egg whites contains animal protein (about 0g per 100g). The AUA recommends limiting non-dairy animal protein to 3 oz (palm-sized) per meal. Reference guide, not an official standard.
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 3 large whites | 100 g | 0 mg | Safe |
| 2 x 3 large whites | 200 g | 0 mg | Safe |
| ½ x 3 large whites | 50 g | 0 mg | Safe |
🏷️ Tags
🟢 See all Dairy & Eggs rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Egg whites with kidney stones?
Short answer: yes. Longer answer: at 0 mg per 3 large whites, Egg whites is one of the safer things you can eat if you're watching oxalate. Harvard T.H. Chan SPH measured this directly.
How much oxalate is in Egg whites?
The exact figure: 0 mg of oxalate per 3 large whites of Egg whites. Works out to 0 mg/100g. This is the number kidney stone patients actually need. Harvard (2024) verified.
Is Egg whites high in oxalates?
Nope. Egg whites is a low-oxalate food — just 0 mg per 3 large whites. Well under the 25 mg cutoff. You're in the clear with this one.
What are the best low-oxalate alternatives to Egg whites?
Don't give up the whole category — just pick a safer member of it. The green foods in the related section all work as substitutes for Egg whites with a fraction of the oxalate.
How reliable is the data for Egg whites?
Oxalate: very reliable (Harvard 2024 lab measurement). Other nutrients: still being matched to USDA data. The oxalate figure is what matters for a kidney stone decision, and that one's solid.
Does Egg whites have a lot of animal protein?
It has animal protein, which increases kidney stone risk through uric acid and calcium in urine. Not a reason to eliminate it — just a reason to watch portions. AUA says about 3 oz per meal.