Egg whites vs whole eggs
In short
One serving each: 17 calories in egg whites (1 large, 33 g), 72 calories in whole eggs (1 large, 50 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 (15×), selenium (2.3×) and 12 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 large (33 g) · 3.6 g protein · 0.24 g carbs (0.23 g sugars) · 0.056 g fat
1 large (50 g) · 6.3 g protein · 0.36 g carbs (0.18 g sugars) · 4.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.
- Cholesterollimit0 mg · 186 mg0%62%
- Choline0.36 mg · 147 mg<1%27%
- Vitamin B120.03 µg · 0.45 µg1%19%
- Selenium6.6 µg · 15.3 µg12%28%
- Pantothenic acid (B5)0.063 mg · 0.77 mg1%15%
- Vitamin A0 µg · 80 µg0%9%
- Saturated fatlimit0 g · 1.6 g0%8%
- Phosphorus5 mg · 99 mg<1%8%
- Riboflavin (B2)0.14 mg · 0.23 mg11%18%
- Total fat0.056 g · 4.8 g<1%6%
- Zinc0.01 mg · 0.65 mg<1%6%
- Folate1.3 µg · 23.5 µg<1%6%
- Protein3.6 g · 6.3 g7%13%
- Vitamin D0 µg · 1 µg0%5%
- Vitamin B60.002 mg · 0.085 mg<1%5%
- Iron0.026 mg · 0.88 mg<1%5%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Carbohydrates0.24 g · 0.36 g<1%·<1%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit54.8 mg · 71 mg2%·3%
- Potassium53.8 mg · 69 mg1%·1%
- Calcium2.3 mg · 28 mg<1%·2%
- Magnesium3.6 mg · 6 mg1%·1%
- Copper0.008 mg · 0.036 mg1%·4%
- Manganese0.004 mg · 0.014 mg<1%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin E0 mg · 0.53 mg0%·4%
- Vitamin K0 µg · 0.15 µg0%·<1%
- Thiamin (B1)0.001 mg · 0.02 mg<1%·2%
- Niacin (B3)0.035 mg · 0.037 mg<1%·<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.