Egg Beaters Liquid Eggs: Nutrition & Labelgrade B (78/100)
B 78 / 100 — Very low saturated fat and effectively zero sugar.
🛒 Buy on Amazon →The short answer
Egg Beaters Liquid Eggs delivers 5g of protein for 24.8 calories per 3 tbsp (46g) — essentially a carton of seasoned egg whites with the yolks engineered out. The result is fat-free and cholesterol-free: 0g total fat, 0g saturated fat, 0mg cholesterol. It earns a B (78/100), held up by spotless saturated-fat and sugar scores and pulled down only by the modest protein density that comes with any egg-white product.
Why the B
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C+ | 66 / 100 | 10.9g per 100g — egg whites are mostly water, so the per-serving 5g matters more than the per-100g figure |
| Ingredient quality | B | 77 / 100 | 99% egg whites plus a short list of seasonings, gums, and an added vitamin premix — recognizable, no red flags |
| Saturated fat | A+ | 100 / 100 | 0g — there’s no yolk, so there’s no fat at all |
| Sugar | A+ | 100 / 100 | 0g, as expected for a savory egg product |
| Sodium | B+ | 80 / 100 | 90.2mg per serving — low, but the added salt edges it above a plain egg |
| Fiber | F | 30 / 100 | 0g, unavoidable for any pure animal protein |
The fiber “F” is structural — no egg product has fiber, and the formula doesn’t pretend otherwise. The real ceiling on the grade is protein density: liquid egg whites are about 89% water, so even though every gram of solids is high-quality protein, the per-100g number reads as merely “moderate.” Judge this product by the 5g per serving, not the 10.9g per 100g.
What you’re actually buying: the yolk, subtracted
The entire concept of Egg Beaters is one deletion. Take a whole egg, remove the yolk, and you remove all of the cholesterol (~186mg → 0mg), all of the fat (~5g → 0g), and roughly two-thirds of the calories (~72 → 24.8) — while keeping nearly all of the protein. That’s the trade in a single line: you give up the yolk to buy a fat-free, cholesterol-free, low-calorie protein you can pour.
Two details on the label tell the rest of the story:
- Beta carotene is doing a cosmetic job. Without yolks the product would be a pale, watery liquid, so a touch of color (the same pigment that makes carrots orange) restores the yellow you expect from eggs. It’s seasoning for the eyes, not nutrition.
- The vitamin premix is a partial yolk replacement. Vitamin D, B12, riboflavin, B6, folic acid, biotin, plus iron and zinc are added back because those nutrients largely lived in the yolk you just discarded. Note what can’t be added back cheaply: choline and the fat-soluble carotenoids (lutein, zeaxanthin) that make whole eggs genuinely good for you.
Is it “better” than a whole egg? No — it’s a deliberate trade
This is the question every shopper is really asking, so it’s worth being blunt: Egg Beaters is not a strict upgrade over eggs. It’s a swap with a clear winner depending on your goal.
Choose Egg Beaters when calories, fat, or cholesterol are the constraint — high-protein cuts, low-fat cooking, or a doctor’s note about dietary cholesterol. You get the same ~5g of protein as a whole egg for a third of the calories and none of the fat. Choose whole eggs when you want the full package: the yolk carries choline (important and hard to get elsewhere), vitamin A, the eye-protective carotenoids, and the fat that makes eggs satiating and rich. Neither is “the healthy one” in the abstract — the right pick is the one that matches what you’re trying to remove from the plate.
Who it’s for
A purpose-built ingredient for high-protein, low-fat cooking: omelets and scrambles that stay lean, egg-white frittatas, protein-forward baking, or anyone counting cholesterol. The convenience is real — it pours from the carton with no cracking, no separating whites from yolks, and a long refrigerated shelf life, which makes it genuinely faster than separating eggs by hand for a daily egg-white scramble. The shopper who should skip it is the one chasing an egg’s full nutrient profile, or who simply prefers the taste and richness a yolk provides.
Ingredients
Egg Whites (99%), then less than 1% of: Natural Flavor, Color (Beta Carotene), Spices, Salt, Onion Powder, and Vegetable Gums (Xanthan Gum, Guar Gum). Plus an added Vitamin and Mineral premix: Calcium, Iron, Vitamin E, Zinc, Calcium Pantothenate, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamine), Vitamin B6, Vitamin B12, Folic Acid, Vitamin D3, and Biotin. Contains: Eggs. (From the USDA Branded Foods entry, FDC 2518353.)
Where to buy
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Quick Facts
Per serving · 3 tbsp (46g)
Full nutrition facts
| Nutrient | Per Serving (3 tbsp (46g)) |
|---|---|
| Calories | 24.8 |
| Protein | 5g |
| Total Fat | 0g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Total Carbohydrates | 0.998g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Sodium | 90.2mg |
| Cholesterol | 0mg |
| Calcium | 0mg |
| Iron | 0.722mg |
| Potassium | 69.9mg |
Scope: This page applies specifically to Egg Beaters Liquid Eggs (12 ONZ) · UPC 00029000002159. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains animal-derived ingredients
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
How much protein is in Egg Beaters Liquid Eggs?
5 grams of protein per 3 tbsp (46g) serving, for 24.8 calories (USDA FDC 2518353). That works out to 10.9g of protein per 100g, or about 3.1g per ounce. Three tablespoons is the manufacturer's stand-in for one large egg — so a serving gives you roughly the same protein as one whole egg, without the yolk.
Why is Egg Beaters cholesterol-free when eggs are famously high in cholesterol?
All of an egg's cholesterol lives in the yolk. Egg Beaters is 99% egg whites with the yolks removed, so it lands at 0mg cholesterol versus roughly 186mg in a whole large egg. That single swap is the entire point of the product — and it's also why the fat goes to 0g.
Is Egg Beaters just egg whites, or is there more to it?
It's 99% egg whites, then under 1% of added flavor, color (beta carotene, which restores the yellow the missing yolks would have provided), spices, salt, onion powder, and two thickening gums. Then a vitamin/mineral premix — including vitamin D, B12, riboflavin, and folic acid — added to partly replace the micronutrients you lose by dropping the yolk.
Is Egg Beaters healthier than whole eggs?
Not strictly better — different. You gain fewer calories (24.8 vs ~72 for a large egg), zero fat, and zero cholesterol. You lose the yolk's choline, lutein, vitamin A, and natural fat-soluble vitamins. For high-protein, low-fat, low-calorie cooking it's a smart pick; if you want an egg's full nutrient package, eat the whole egg.
Can I bake or scramble with Egg Beaters like real eggs?
Yes for scrambles, omelets, frittatas, and most baking where eggs bind or add moisture. It pours straight from the carton, so there's no cracking or separating. The one thing it can't do is anything that relies on the yolk's fat for richness or emulsification — think hollandaise, custard, or mayonnaise.
How much sodium does it have?
90.2mg per 3 tbsp (46g) — about 4% of the FDA's 2,300mg daily limit, or roughly 56mg per ounce. That's modestly more than a plain whole egg (~70mg) because of the added salt and seasonings, but still low.
When was this data last verified?
2026-06-03, against USDA FoodData Central FDC 2518353. We re-verify top pages monthly and update within 7 days of a reformulation.