Egg white vs whole egg
Side-by-side nutrition comparison per 100g serving: Egg, white, raw, fresh and Egg, whole, raw, fresh.
Macronutrient Comparison
Calories
Egg, white, raw, fresh:
52.0kcal
Egg, whole, raw, fresh:
143.0kcal
Protein
Egg, white, raw, fresh:
10.9g
Egg, whole, raw, fresh:
12.6g
Carbs
Egg, white, raw, fresh:
0.7g
Egg, whole, raw, fresh:
0.7g
Fat
Egg, white, raw, fresh:
0.2g
Egg, whole, raw, fresh:
9.5g
Values are per 100g serving. Longer bars indicate higher amounts.
Better for Weight Loss
Egg, white, raw, fresh has fewer calories (52 vs 143 kcal)
Better for Muscle Building
Egg, whole, raw, fresh has more protein (12.6g vs 10.9g)
Better for Low-Carb Diets
Egg, whole, raw, fresh has fewer carbs (0.72g vs 0.73g)
Better for Digestion
Egg, whole, raw, fresh has more fiber (g vs g)
Detailed Nutrition Comparison
| Nutrient | Egg, white, raw, fresh | Egg, whole, raw, fresh |
|---|---|---|
| Macronutrients | ||
| Calories | 52 | 143 |
| Protein | 10.9g | 12.6g |
| Carbohydrates | 0.7g | 0.7g |
| Fat | 0.2g | 9.5g |
| Fiber | — | — |
| Sugar | — | — |
| Sodium | 166mg | 142mg |
| Vitamins | ||
| Vitamin A | — | 160mcg |
| Vitamin C | — | — |
| Vitamin D | — | 2.0mcg |
| Vitamin B12 | 0.1mcg | 0.9mcg |
| Minerals | ||
| Calcium | 7mg | 56mg |
| Iron | 0.1mg | 1.8mg |
| Magnesium | 11mg | 12mg |
| Potassium | 163mg | 138mg |
| Zinc | 0.0mg | 1.3mg |
Green-highlighted values indicate the better option for that nutrient. For calories, carbs, fat, sugar, and sodium, lower is highlighted. For protein, fiber, and micronutrients, higher is highlighted. Both foods' values are from USDA FoodData Central (FDC IDs on each food's page).