Egg whites vs whole eggs

Egg white, rawWhole egg, raw
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 192 g of egg whites or 70 g of whole eggs. Most of the calories in egg whites come from protein. Most of those in whole eggs come from fat.

More in egg whites: riboflavin (2.6×), selenium, protein (2.4×), sodium (3.2×) and potassium (3.2×). More in whole eggs: cholesterol, choline, vitamin B12 (3.6×), pantothenic acid (2.9×) and 10 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Egg white, raw100 cal

192 g · 21 g protein · 1.4 g carbs (1.4 g sugars) · 0.33 g fat

Whole egg, raw100 cal

69.9 g · 8.8 g protein · 0.5 g carbs (0.26 g sugars) · 6.7 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 calories 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%50%100%
  • Cholesterollimit0 mg · 260 mg
    0%87%
  • Riboflavin (B2)0.84 mg · 0.32 mg
    65%25%
  • Choline2.1 mg · 205 mg
    <1%37%
  • Selenium38.5 µg · 21.5 µg
    70%39%
  • Protein21 g · 8.8 g
    42%18%
  • Vitamin B120.17 µg · 0.62 µg
    7%26%
  • Pantothenic acid (B5)0.37 mg · 1.1 mg
    7%21%
  • Vitamin A0 µg · 112 µg
    0%12%
  • Saturated fatlimit0 g · 2.2 g
    0%11%
  • Sodiumlimit319 mg · 99.3 mg
    14%4%
  • Phosphorus28.8 mg · 138 mg
    2%11%
  • Total fat0.33 g · 6.7 g
    <1%9%
  • Zinc0.058 mg · 0.9 mg
    1%8%
  • Vitamin D0 µg · 1.4 µg
    0%7%
  • Vitamin B60.01 mg · 0.12 mg
    1%7%
  • Folate7.7 µg · 32.9 µg
    2%8%
  • Iron0.15 mg · 1.2 mg
    1%7%
  • Vitamin E0 mg · 0.73 mg
    0%5%
  • Potassium313 mg · 96.5 mg
    7%2%

Show as: bars · dots

Where they are alike

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

  • Carbohydrates1.4 g · 0.5 g1%·<1%
  • Fiber0 g · 0 g0%·0%
  • Calcium13.5 mg · 39.2 mg1%·3%
  • Magnesium21.2 mg · 8.4 mg5%·2%
  • Copper0.044 mg · 0.05 mg5%·6%
  • Manganese0.021 mg · 0.02 mg1%·1%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin K0 µg · 0.21 µg0%·<1%
  • Thiamin (B1)0.008 mg · 0.028 mg1%·2%
  • Niacin (B3)0.2 mg · 0.052 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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Compare Egg white, raw withEggnogDried egg yolksDried egg yolksDried whole eggs