Calorie comparison
Egg White vs Greek Yogurt
Per 100 grams, egg white is the lighter choice by 7 calories, while egg white 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 White | Greek Yogurt |
|---|---|---|
| Calories | 52 | 59 |
| Protein | 11 g | 10 g |
| Carbs | 0.7 g | 3.6 g |
| Fat | 0.2 g | 0.4 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 White
1 white (33 g)
17 cal
3.6 g protein · 0.2 g carbs · 0.1 g fat
🥛 Greek Yogurt
1 container (170 g)
100 cal
17 g protein · 6.1 g carbs · 0.7 g fat
Frequently asked
Which has more calories, egg white or greek yogurt?
Per 100 g, egg white has 52 calories and greek yogurt has 59. Egg White is lower in calories.
Which has more protein, egg white or greek yogurt?
Egg White has 11 g of protein per 100 g; greek yogurt has 10 g. Egg White wins on protein.
Is egg white or greek yogurt 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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