Egg vs Egg whites: Calories, Protein and Which to Choose
A side-by-side comparison of Egg and Egg whites per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Egg | Egg whites |
|---|---|---|
| kcal | 155 | 52 |
| Protein | 12.6 g | 10.9 g |
| Carbohydrates | 1.1 g | 0.7 g |
| Sugar | 1.1 g | 0.7 g |
| Fibre | 0 g | 0 g |
| Fat | 10.6 g | 0.2 g |
| Sodium | 124 mg | 166 mg |
| Nutrient | Egg | Egg whites |
|---|---|---|
| kcal | 78 | 51 |
| Protein | 6.3 g | 10.8 g |
| Carbohydrates | 0.6 g | 0.7 g |
| Sugar | 0.6 g | 0.7 g |
| Fibre | 0 g | 0 g |
| Fat | 5.3 g | 0.2 g |
| Sodium | 62 mg | 164 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Egg has 1.7 g more protein per 100 g.
- Egg whites has 103 fewer kcal per 100 g (66% less).
- For protein per calorie, Egg whites wins: 21 g of protein per 100 kcal versus 8.1 g.
- For weight loss, Egg whites gives you more food for fewer calories.
- For muscle or weight gain, Egg helps you hit calories with smaller portions.
Swap equivalents
- 100 g of Egg has the same calories as 300 g of Egg whites.
- For the protein in 100 g of Egg, you need 115 g of Egg whites.
Frequently asked questions
Which is better: Egg or Egg whites?
It depends on your goal. Per 100 g, Egg has 155 kcal and 12.6 g of protein; Egg whites has 52 kcal and 10.9 g. Egg has 1.7 g more protein per 100 g. Egg whites has 103 fewer kcal per 100 g (66% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Egg for Egg whites?
Yes. To keep calories the same, swap 100 g of Egg for about 300 g of Egg whites. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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