Egg White vs Egg Yolk
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Egg (White) vs Egg (Yolk): nutrition per 100 g
| Per 100 g | Egg (White) | Egg (Yolk) |
|---|---|---|
| Calories | 48 kcal | 296 kcal |
| Protein | 10.1 g | 15.6 g |
| Carbohydrate | 0.7 g | 0.6 g |
| Fat | 0.2 g | 25.1 g |
| Fibre | 0 g | 0 g |
| Allergens | Egg | Egg |
Vitamins and minerals per 100 g
| Nutrient | Egg (White) | Egg (Yolk) |
|---|---|---|
| Calcium, Ca | 9 mg | 119 mg |
| Choline, total | 2.5 mg | 639.3 mg |
| Folate, DFE | 10 ug | 151 ug |
| Folate, food | 10 ug | 151 ug |
| Folate, total | 10 ug | 151 ug |
| Iron, Fe | 0.18 mg | 4.13 mg |
| Magnesium, Mg | 10.6 mg | 11.2 mg |
| Manganese, Mn | 0 mg | 0.07 mg |
| Niacin | 0.09 mg | 0.03 mg |
| Pantothenic acid | 0.15 mg | 3.44 mg |
| Phosphorus, P | 0 mg | 443 mg |
| Potassium, K | 130 mg | 102 mg |
| Riboflavin | 0.42 mg | 0.56 mg |
| Selenium, Se | 9.2 ug | 56.4 ug |
| Sodium, Na | 144 mg | 66 mg |
| Thiamin | 0.02 mg | 0.22 mg |
| Vitamin A, IU | 0 iu | 1469 iu |
| Vitamin A, RAE | 0 ug | 422 ug |
| Vitamin B-12 | 0.03 ug | 1.9 ug |
| Vitamin B-6 | 0.01 mg | 0.41 mg |
| Vitamin D (D2 + D3) | 0 ug | 5.8 ug |
| Zinc, Zn | 0.02 mg | 2.93 mg |
Egg (White) is the leaner, lower-calorie choice. Egg (Yolk) is higher in protein and fat. That makes Egg (White) more relevant when you want a lighter, lower-calorie option, and Egg (Yolk) when you want protein for fullness or recovery.
Full nutrition facts: Egg (White) ยท Egg (Yolk)
Bottom line
Per 100 g, Egg White provides 48 kcal, 10.1 g protein, 0.7 g carbohydrate, 0.2 g fat and 0 g fiber; Egg Yolk provides 296 kcal, 15.6 g protein, 0.6 g carbohydrate, 25.1 g fat and 0 g fiber.
Looking beyond the macronutrients, Egg Yolk is the better source of vitamin A, vitamin D, zinc, vitamin B12 (see the vitamins and minerals table below).
Almost everything except protein lives in the yolk: the fat, vitamins A, D and B12, choline, iron and selenium. Egg whites are close to pure protein with almost no calories, which is why they suit high-volume, low-calorie eating.
In short: for weight loss or a bigger portion at the same calories, Egg White; for protein and muscle, Egg Yolk. 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.