Food comparison
Egg white vs Egg (whole)
Per 100 g, egg white has 52 calories and 10.9 g protein; egg (whole) has 155 calories and 12.6 g protein. The full breakdown is below.
Nutrition comparison chart
Per 100 g. Each row is scaled to the larger of the two values.
Higher value in each row is shown in green. Comparison is fairest per 100 g.
Key metrics compared
Egg white is the leaner choice at 52 kcal per 100 g, while Egg white delivers more protein per calorie (21 vs 8.1 g per 100 kcal). Egg (whole) also carries more absolute protein per 100 g.
| Per 100 g | Egg white | Egg (whole) |
|---|---|---|
| Calories | 52 kcal | 155 kcal |
| Protein | 10.9 g | 12.6 g |
| Protein per 100 kcal | 21 g | 8.1 g |
| Dietary fiber | 0 g | 0 g |
| Total carbohydrate | 0.7 g | 1.1 g |
| Total fat | 0.2 g | 10.6 g |
| Calories from protein | 91% | 33% |
Green marks the more favourable value — higher for protein and fiber, lower for calories. Calories-from-protein uses Atwater factors.
Questions
- Which has more protein, egg white or egg (whole)?
- Egg (whole) has more protein — 12.6 g vs 10.9 g per 100 g.
- Which has fewer calories?
- Egg white has fewer calories — 52 vs 155 per 100 g.
- Which is more protein-dense?
- Egg white provides more protein per calorie — 21 g vs 8.1 g per 100 kcal — which matters most when calories are limited.
- What's the main difference between egg white and egg (whole)?
- Per 100 g, egg white has 52 calories and 10.9 g protein, while egg (whole) has 155 calories and 12.6 g protein. See the full table above for fat, carbs, fiber, and minerals.
Full nutrition
References & methodology
- Data source: U.S. Department of Agriculture, FoodData Central — Egg white (FDC 172183) and Egg (whole) (FDC 173424) (public domain).
- Basis: all figures per 100 g; calorie split uses Atwater factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat).
- Last reviewed: June 2026. Values are typical figures and vary with variety and preparation.
NutriFactsHub. “Egg white vs Egg (whole): Nutrition Comparison.” https://www.nutrifactshub.com/compare/egg-white-vs-egg-whole
Keep exploring
Compare more than two foods at once, see which foods top each nutrient, or sort the full table yourself.