Daily safety snapshot
142mg sodium
6% sodium limit | 16% sat fat | 0% fiber target
Egg vs Egg white: Nutrition Comparison | Macros, Protein, Calories
Side-by-side nutrition comparison: Egg vs Egg white. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.
Egg vs Egg white: Complete Nutrition Comparison
Egg (12.6g protein, 143 kcal/100g) vs Egg white (10.9g protein, 52 kcal/100g). Egg wins on protein and Egg white is lower calorie. Full breakdown with serving tables, goal amounts, and substitution guide below.
At a Glance
Egg has 1.7g more protein per 100g.
Egg vs Egg white — Nutrition per 100g
Egg vs Egg white: Key Differences
**Egg wins on protein** (12.6g vs 10.9g per 100g — 15.6% more)
**Egg white is leaner** (0.2g fat vs 9.5g — 4650% less fat)
**Egg white is lower calorie** (52 kcal vs 143 kcal per 100g)
**Egg white wins on protein efficiency** (21g protein per 100 kcal)
Egg vs Egg white — Nutrient Density per Calorie
Egg vs Egg white by Serving Size
How Much Egg or Egg white to Hit Your Goal
Raw, Cooked, and Logging Comparison
Which Diet Does Each Food Fit?
Both Egg and Egg white are keto-compatible (under 5g carbs/100g).
Egg Benefit Signals
- Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.
Egg Daily Nutrient Coverage
Egg Condition-Aware Nutrition Notes
How to Substitute Egg for Egg white (and Vice Versa)
**To substitute Egg white for Egg (same protein):** Use 1.16× the weight. Example: replace 100g Egg with 116g Egg white.
**To substitute Egg for Egg white (same protein):** Use 0.86× the weight. Example: replace 100g Egg white with 86g Egg. Note: Egg has 143 kcal/100g vs Egg white's 52 kcal/100g — adjust total calories accordingly.
Both are in the **Dairy** category, making them interchangeable in most recipes from a culinary standpoint.
Protein Quality Comparison
Protein quality (DIAAS score): Egg: DIAAS 1.13 (complete protein).
DIAAS (Digestible Indispensable Amino Acid Score) measures protein digestibility and amino acid profile. A score ≥1.0 means complete protein; ≥0.75 is good quality; <0.75 indicates some limiting amino acids.
DIAAS (Digestible Indispensable Amino Acid Score) measures protein digestibility and amino acid profile. A score ≥1.0 means complete protein; ≥0.75 is good quality; <0.75 indicates some limiting amino acids.
Egg vs Egg white — Frequently Asked Questions
Which has more protein: Egg or Egg white? Egg has more protein with 12.6g per 100g vs Egg white's 10.9g — 15.6% more per 100g.
Which is lower in calories: Egg or Egg white? Egg white is lower in calories at 52 kcal vs 143 kcal per 100g.
Is Egg better than Egg white for weight loss? For weight loss, Egg white has a better protein-to-calorie ratio (21g protein per 100 kcal vs 8.8g). It also has 52 kcal/100g. That said, overall calorie balance matters most — both can fit a weight-loss diet depending on portion size.
Is Egg or Egg white better for muscle building? For muscle building, Egg is the better choice with 12.6g protein per 100g. Both are valid sources of protein; the best choice depends on your overall diet and calorie needs.
Which is better for keto: Egg or Egg white? Both Egg (0.7g carbs/100g) and Egg white (0.7g carbs/100g) are keto-compatible. Choose based on protein and fat needs.
Can I replace Egg with Egg white in recipes? Egg and Egg white are in the same food category and can be swapped for macro purposes. To match the protein in 100g Egg, use 87g Egg white. Flavor and texture will differ.
How much Egg white equals 100g of Egg in protein? To match the 12.6g of protein in 100g of Egg, you need 116g of Egg white.
Which has more fat: Egg or Egg white? Egg has 9.5g fat per 100g; Egg white has 0.2g. Egg has more fat.
What are the main differences between Egg and Egg white? The main differences are in fat (9.3g/100g difference), calories (91 kcal/100g difference). Egg: 12.6g protein, 9.5g fat, 143 kcal/100g. Egg white: 10.9g protein, 0.2g fat, 52 kcal/100g.
Which should I choose: Egg or Egg white? The best choice depends on your goal. For protein: Egg. For fewer calories: Egg white. Both are nutritious options.
When to Choose Egg vs Egg white
Choose Egg for: maximum protein per gram of food, cutting phases, high-protein meal prep.
Choose Egg white for: variety, lower calorie option.
Egg vs Egg white: Which Should You Choose?
Egg and Egg white are both nutritious foods with different macro profiles. Egg provides 12.6g protein, 0.7g carbs, and 9.5g fat per 100g at 143 kcal. Egg white provides 10.9g protein, 0.7g carbs, and 0.2g fat at 52 kcal.
The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.
Egg Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Comparison method: All macro values are calculated from the same USDA per-100g baseline. Percentage differences are computed as ((foodA − foodB) / foodB) × 100. Winners are determined per individual macro — a food can win on protein and lose on fat simultaneously. No weighting or aggregation is applied.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.