🥚 Whole Egg vs Egg White 🥚
Whole Egg vs Egg White: calories, protein, carbs and fat compared per 100g. Which is better for weight loss, muscle gain or keto? USDA data.
Best for each goal:
Nutrition comparison per 100g
| Nutrient | 🥚 Whole Egg | 🥚 Egg White | Winner |
|---|---|---|---|
| Calories | 155 | 52 | Egg White |
| Protein (g) | 13g | 11g | Whole Egg |
| Carbs (g) | 1g | 1g | Tie |
| Fat (g) | 11g | 0g | Egg White |
| Fiber (g) | 0g | 0g | Tie |
Visual comparison
Key differences
Whole eggs and egg whites come from the same food — the difference is whether you include the yolk. Egg whites are almost pure protein with virtually no fat or calories. Whole eggs provide all the fat-soluble vitamins, healthy fats and micronutrients concentrated in the yolk.
Calories: Egg white has dramatically fewer calories — 52 kcal vs 155 kcal per 100g. This makes egg white one of the lowest-calorie protein sources available.
Fat and cholesterol: All fat (11g) and cholesterol (~373mg) in the egg is in the yolk. Egg whites contain zero fat. For most healthy people, dietary cholesterol from eggs has minimal impact on blood cholesterol levels.
Micronutrients: The yolk contains virtually all of the egg's vitamins — A, D, E, K, B12, choline, selenium, zinc and iron. Egg whites contain mainly B vitamins and are nutritionally much simpler.
Which should you choose?
🔥 Weight loss
Egg white wins — 52 kcal vs 155 kcal per 100g, similar protein. For maximum protein per calorie, egg whites are superior. Many athletes eat 4 egg whites (212 kcal, 44g protein) vs 4 whole eggs (620 kcal, 52g protein).
💪 Muscle gain
Whole eggs are often preferred — the yolk contains choline, zinc and healthy fats that support hormonal health and muscle function. Research shows whole eggs stimulate more muscle protein synthesis than equivalent calories of egg whites.
🥑 Keto
Whole eggs are excellent for keto — 11g fat per 100g with 0g carbs. Egg whites have no fat, making them less useful for meeting keto fat targets.
🌿 Overall nutrition
Whole eggs win — the yolk contains vitamins A, D, E, K, B12, choline and selenium. Discarding the yolk removes most of the egg's micronutrient value.