Calorie comparison
Egg vs Egg White
Per 100 grams, egg white is the lighter choice by 103 calories, while egg delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Egg | Egg White |
|---|---|---|
| Calories | 155 | 52 |
| Protein | 13 g | 11 g |
| Carbs | 1.1 g | 0.7 g |
| Fat | 11 g | 0.2 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥚 Egg
1 large (50 g)
78 cal
6.5 g protein · 0.6 g carbs · 5.5 g fat
🥚 Egg White
1 white (33 g)
17 cal
3.6 g protein · 0.2 g carbs · 0.1 g fat
Frequently asked
Which has more calories, egg or egg white?
Per 100 g, egg has 155 calories and egg white has 52. Egg White is lower in calories.
Which has more protein, egg or egg white?
Egg has 13 g of protein per 100 g; egg white has 11 g. Egg wins on protein.
Is egg or egg white better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward egg white — but portion size matters more than which food you pick.
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