Egg whites vs whole eggs

Egg white, rawWhole egg, raw
Same weightSame caloriesOne serving

In short

Gram for gram, there are 2.8 times as many calories in whole eggs as in egg whites (143 vs 52 in 100 g). Most of the calories in egg whites come from protein. Most of those in whole eggs come from fat.

More in whole eggs: cholesterol, choline, vitamin B12 (9.9×), pantothenic acid (8.1×) and 12 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Egg white, raw52 cal

10.9 g protein · 0.73 g carbs (0.71 g sugars) · 0.17 g fat

Whole egg, raw143 cal

12.6 g protein · 0.72 g carbs (0.37 g sugars) · 9.5 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%62.5%125%
  • Cholesterollimit0 mg · 372 mg
    0%124%
  • Choline1.1 mg · 294 mg
    <1%53%
  • Vitamin B120.09 µg · 0.89 µg
    4%37%
  • Pantothenic acid (B5)0.19 mg · 1.5 mg
    4%31%
  • Selenium20 µg · 30.7 µg
    36%56%
  • Vitamin A0 µg · 160 µg
    0%18%
  • Saturated fatlimit0 g · 3.1 g
    0%16%
  • Phosphorus15 mg · 198 mg
    1%16%
  • Total fat0.17 g · 9.5 g
    <1%12%
  • Zinc0.03 mg · 1.3 mg
    <1%12%
  • Folate4 µg · 47 µg
    1%12%
  • Vitamin D0 µg · 2 µg
    0%10%
  • Vitamin B60.005 mg · 0.17 mg
    <1%10%
  • Iron0.08 mg · 1.8 mg
    <1%10%
  • Vitamin E0 mg · 1.1 mg
    0%7%
  • Copper0.023 mg · 0.072 mg
    3%8%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein10.9 g · 12.6 g22%·25%
  • Carbohydrates0.73 g · 0.72 g<1%·<1%
  • Fiber0 g · 0 g0%·0%
  • Sodiumlimit166 mg · 142 mg7%·6%
  • Potassium163 mg · 138 mg3%·3%
  • Calcium7 mg · 56 mg1%·4%
  • Magnesium11 mg · 12 mg3%·3%
  • Manganese0.011 mg · 0.028 mg<1%·1%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin K0 µg · 0.3 µg0%·<1%
  • Thiamin (B1)0.004 mg · 0.04 mg<1%·3%
  • Riboflavin (B2)0.44 mg · 0.46 mg34%·35%
  • Niacin (B3)0.1 mg · 0.075 mg1%·<1%

From USDA FoodData Central: Egg white, raw (SR Legacy 172183), Whole egg, raw (SR Legacy 171287). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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