Egg vs Egg White
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Egg vs Egg (White): nutrition per 100 g
| Per 100 g | Egg | Egg (White) |
|---|---|---|
| Calories | 148 kcal | 48 kcal |
| Protein | 12.4 g | 10.1 g |
| Carbohydrate | 1 g | 0.7 g |
| Fat | 10 g | 0.2 g |
| Fibre | 0 g | 0 g |
| Allergens | Egg | Egg |
Vitamins and minerals per 100 g
| Nutrient | Egg | Egg (White) |
|---|---|---|
| Calcium, Ca | 48 mg | 9 mg |
| Choline, total | 335 mg | 2.5 mg |
| Folate, DFE | 47 ug | 10 ug |
| Folate, food | 47 ug | 10 ug |
| Folate, total | 71 ug | 10 ug |
| Iron, Fe | 1.67 mg | 0.18 mg |
| Magnesium, Mg | 11.4 mg | 10.6 mg |
| Niacin | 0 mg | 0.09 mg |
| Pantothenic acid | 1.53 mg | 0.15 mg |
| Phosphorus, P | 184 mg | 0 mg |
| Potassium, K | 132 mg | 130 mg |
| Riboflavin | 0.42 mg | 0.42 mg |
| Selenium, Se | 31.1 ug | 9.2 ug |
| Sodium, Na | 129 mg | 144 mg |
| Thiamin | 0.08 mg | 0.02 mg |
| Vitamin A, IU | 540 iu | 0 iu |
| Vitamin A, RAE | 180 ug | 0 ug |
| Vitamin B-12 | 1.02 ug | 0.03 ug |
| Vitamin B-6 | 0.06 mg | 0.01 mg |
| Vitamin D (D2 + D3) | 2.46 ug | 0 ug |
| Zinc, Zn | 1.24 mg | 0.02 mg |
Egg is higher in protein and fat. Egg (White) is the leaner, lower-calorie choice. That makes Egg more relevant when you want protein for fullness or recovery, and Egg (White) when you want a lighter, lower-calorie option.
Full nutrition facts: Egg · Egg (White)
Bottom line
Per 100 g, Egg provides 148 kcal, 12.4 g protein, 1 g carbohydrate, 10 g fat and 0 g fiber; Egg White provides 48 kcal, 10.1 g protein, 0.7 g carbohydrate, 0.2 g fat and 0 g fiber.
Looking beyond the macronutrients, Egg is the better source of vitamin A, vitamin D, zinc, vitamin B12 (see the vitamins and minerals table below).
The white contributes the protein, the yolk contributes nearly everything else — fat, choline, vitamins A, D and B12, iron and selenium. Whole eggs are the more nutrient-dense choice; whites are the lower-calorie one.
In short: for weight loss or a bigger portion at the same calories, Egg White; for protein and muscle, Egg. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.