Egg Yolk vs Egg White: Calories and Nutrition Compared (2026)

Egg yolk contains 15.9 g of protein and 322 calories, while egg white has 10.9 g of protein and 52 calories. Egg white is lower in calories.

Egg yolk and egg white are two components of an egg, each with unique nutritional benefits. Understanding their differences can help inform dietary choices.

What Is the Difference Between Egg Yolk and Egg White?

Egg yolk is the yellow part of an egg, rich in fats and nutrients. It contains most of the egg's calories and vitamins. Egg white is the clear liquid surrounding the yolk, primarily composed of water and protein. It is low in calories and fat.

Egg Yolk vs Egg White: Nutrition Side by Side

Below is a side-by-side comparison of egg yolk and egg white nutrition.

Nutrient (per 100 g)	Egg yolk (raw)	Egg white
Calories	322 kcal	52 kcal
Protein	15.9 g	10.9 g
Carbs	3.6 g	0.7 g
Sugar	0.6 g	0.7 g
Fat	26.5 g	0.2 g
Fiber	0 g	0 g
Sodium	48 mg	166 mg

Which Is Better, Egg Yolk or Egg White?

For weight loss: Egg white is significantly lower in calories at 52 calories compared to egg yolk's 322 calories.

For muscle and protein: Egg yolk provides more protein at 15.9 g compared to egg white's 10.9 g.

For low-carb or low-sugar: Egg white has lower carbohydrates at 0.7 g and sugar at 0.7 g compared to egg yolk's 3.6 g carbs and 0.6 g sugar.

How to Track Egg yolk and Egg white Accurately

Portion sizes and macronutrient content can be easily misjudged, leading to inaccurate dietary assessments. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Egg yolk contains 15.9 g of protein, while egg white has 10.9 g.

Which has fewer calories?

Egg white has 52 calories, whereas egg yolk has 322 calories.

What is the fat content in egg yolk?

Egg yolk contains 26.5 g of fat per 100 g.

How much sodium is in egg white?

Egg white contains 166 mg of sodium per 100 g.

What are the carbohydrate levels in egg yolk?

Egg yolk has 3.6 g of carbohydrates per 100 g.

What is the sugar content in egg white?

Egg white contains 0.7 g of sugar per 100 g.

Key Takeaways

• Egg yolk has 322 calories per 100 g.
• Egg white has 52 calories per 100 g.
• Egg yolk contains 15.9 g of protein.
• Egg white contains 10.9 g of protein.
• Egg yolk has 26.5 g of fat.
• Egg white has 0.2 g of fat.