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

Whole eggs contain 12.6 g of protein, while egg whites have 10.9 g. Whole eggs have 155 calories, compared to 52 calories in egg whites, making them higher in both protein and calories.

When comparing whole eggs and egg whites, it's important to look at their nutritional differences. Whole eggs provide a richer profile with more calories and fat, while egg whites are lower in calories and fat.

What Is the Difference Between Whole Egg and Egg White?

A whole egg consists of the egg yolk and egg white, providing a complete source of nutrition. It is commonly used in cooking and baking. Egg white is the clear liquid that surrounds the yolk, primarily composed of water and protein. It is often used in recipes for its high protein and low fat content.

Whole Egg vs Egg White: Nutrition Side by Side

The following comparison highlights the nutritional values of whole eggs and egg whites side by side.

Nutrient (per 100 g)	Whole egg (hard-boiled)	Egg white
Calories	155 kcal	52 kcal
Protein	12.6 g	10.9 g
Carbs	1.1 g	0.7 g
Sugar	1.1 g	0.7 g
Fat	10.6 g	0.2 g
Fiber	0 g	0 g
Sodium	124 mg	166 mg

Which Is Better, Whole Egg or Egg White?

For weight loss: Egg whites are lower in calories, containing 52 calories compared to 155 calories in whole eggs.

For muscle and protein: Whole eggs offer more protein at 12.6 g, while egg whites provide 10.9 g of protein.

For low-carb or low-sugar: Whole eggs have 1.1 g of carbs and 1.1 g of sugar, while egg whites contain 0.7 g of carbs and 0.7 g of sugar.

How to Track Whole egg and Egg white Accurately

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How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on verified nutritional data. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Whole eggs have 12.6 g of protein, while egg whites have 10.9 g of protein.

Which has fewer calories?

Egg whites have 52 calories, whereas whole eggs contain 155 calories.

What is the fat content in whole eggs?

Whole eggs contain 10.6 g of fat per 100 g.

How much sodium is in egg whites?

Egg whites contain 166 mg of sodium per 100 g.

What is the carbohydrate content of whole eggs?

Whole eggs have 1.1 g of carbohydrates per 100 g.

How much sugar is in egg whites?

Egg whites contain 0.7 g of sugar per 100 g.

Key Takeaways

• Whole eggs have 155 calories per 100 g.
• Egg whites have 52 calories per 100 g.
• Whole eggs contain 12.6 g of protein.
• Egg whites contain 10.9 g of protein.
• Whole eggs have 10.6 g of fat.
• Egg whites have 0.2 g of fat.