Eggs vs Egg Whites: nutrition compared
Per 100 g, eggs have 143 calories and 13 g of protein; egg whites have 52 calories and 11 g of protein. Per 100 g, eggs have more vitamin B12, selenium and vitamin A.
Eggs: 1 large egg (50 g)
- Calories
- 72
- Protein
- 6.3 g
- Carbs
- 0.4 g
- Fat
- 4.8 g
Egg whites: 1 large egg white (33 g)
- Calories
- 17
- Protein
- 3.6 g
- Carbs
- 0.2 g
- Fat
- 0.1 g
Side by side
Per 100 g. Bold marks the clearly higher value (at least 10% and 2% of the Daily Value apart).
| Nutrient | Eggs | Egg whites |
|---|---|---|
| Calories | 143 | 52 |
| Protein | 13 g | 11 g |
| Carbs | 0.7 g | 0.7 g |
| Fat | 9.5 g | 0.2 g |
| Fiber | 0 g | 0 g |
| Potassium | 138 mg | 163 mg |
| Calcium | 56 mg | 7 mg |
| Iron | 1.8 mg | 0.1 mg |
| Magnesium | 12 mg | 11 mg |
| Zinc | 1.3 mg | 0 mg |
| Phosphorus | 198 mg | 15 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 160 mcg | 0 mcg |
| Vitamin D | 2 mcg | 0 mcg |
| Vitamin E | 1.1 mg | 0 mg |
| Vitamin K | 0.3 mcg | 0 mcg |
| Thiamin (B1) | 0 mg | 0 mg |
| Riboflavin (B2) | 0.5 mg | 0.4 mg |
| Niacin (B3) | 0.1 mg | 0.1 mg |
| Vitamin B6 | 0.2 mg | 0 mg |
| Folate | 47 mcg | 4 mcg |
| Vitamin B12 | 0.9 mcg | 0.1 mcg |
| Selenium | 31 mcg | 20 mcg |
| Copper | 72 mcg | 23 mcg |
| Manganese | 0 mg | 0 mg |
| Omega-3 | 101 mg | 0 mg |
| Saturated fat | 3.1 g | 0 g |
| Sodium | 142 mg | 166 mg |
| Cholesterol | 372 mg | 0 mg |
| Total sugars | 0.4 g | 0.7 g |
Sources: USDA FoodData Central #171287, Egg, whole, raw, fresh; #172183, Egg, white, raw, fresh.
Questions
Which has fewer calories, eggs or egg whites?
Egg whites have fewer calories per 100 g: 143 for eggs and 52 for egg whites. 1 large egg has 72 calories; 1 large egg white has 17 calories.
Which has more protein, eggs or egg whites?
Eggs have more protein per 100 g: 13 g for eggs and 11 g for egg whites. 1 large egg has 6.3 g of protein; 1 large egg white has 3.6 g of protein.
Which is healthier, eggs or egg whites?
Per 100 g, eggs have more vitamin B12, selenium and vitamin A. Which fits better depends on what the rest of your day is short on.
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