Egg White vs Whole Egg
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Egg (White) vs Egg (Whole): nutrition per 100 g
| Per 100 g | Egg (White) | Egg (Whole) |
|---|---|---|
| Calories | 48 kcal | 150 kcal |
| Protein | 10.1 g | 12.3 g |
| Carbohydrate | 0.7 g | 0.9 g |
| Fat | 0.2 g | 10.3 g |
| Fibre | 0 g | 0 g |
| Allergens | Egg | Egg |
Vitamins and minerals per 100 g
| Nutrient | Egg (White) | Egg (Whole) |
|---|---|---|
| Calcium, Ca | 9 mg | 55 mg |
| Choline, total | 2.5 mg | 268.3 mg |
| Folate, DFE | 10 ug | 87 ug |
| Folate, food | 10 ug | 87 ug |
| Folate, total | 10 ug | 87 ug |
| Iron, Fe | 0.18 mg | 1.77 mg |
| Magnesium, Mg | 10.6 mg | 11.2 mg |
| Niacin | 0.09 mg | 0.1 mg |
| Pantothenic acid | 0.15 mg | 1.57 mg |
| Phosphorus, P | 0 mg | 189 mg |
| Potassium, K | 130 mg | 117 mg |
| Riboflavin | 0.42 mg | 0.52 mg |
| Selenium, Se | 9.2 ug | 37.2 ug |
| Sodium, Na | 144 mg | 121 mg |
| Thiamin | 0.02 mg | 0.07 mg |
| Vitamin A, IU | 0 iu | 570 iu |
| Vitamin A, RAE | 0 ug | 171 ug |
| Vitamin B-12 | 0.03 ug | 1 ug |
| Vitamin B-6 | 0.01 mg | 0.19 mg |
| Vitamin D (D2 + D3) | 0 ug | 2.3 ug |
| Zinc, Zn | 0.02 mg | 1.2 mg |
Egg (White) is the leaner, lower-calorie choice. Egg (Whole) is higher in protein and fat. That makes Egg (White) more relevant when you want a lighter, lower-calorie option, and Egg (Whole) when you want protein for fullness or recovery.
Full nutrition facts: Egg (White) ยท Egg (Whole)
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; Whole Egg provides 150 kcal, 12.3 g protein, 0.9 g carbohydrate, 10.3 g fat and 0 g fiber.
Looking beyond the macronutrients, Whole Egg is the better source of vitamin A, vitamin D, zinc, vitamin B12 (see the vitamins and minerals table below).
A whole egg is an egg white plus a yolk, so it adds the fat, vitamins A, D and B12, choline and most of the minerals. Current U.S. guidance does not set a cholesterol limit for healthy adults, so whole eggs are the more nutritious default.
In short: for weight loss or a bigger portion at the same calories, Egg White; for protein and muscle, Whole 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.