Egg white vs Whole egg
The white is almost pure protein with very few calories; the yolk adds the fat, the calories and most of the vitamins. Whites when you want lean protein volume, the whole egg when you want the nutrients and richness the yolk carries. It is the yolk you are choosing about.
Egg white and Whole egg, per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Egg white · per 100 g | Whole egg · per 100 g | |
|---|---|---|
| Calories | 52 | 143 |
| Protein | 10.9 g | 12.6 g |
| Fat | 0.2 g | 9.5 g |
| Carbs | 0.7 g | 0.7 g |
| Fiber | 0 g | 0 g |
| Sugars | 0.7 g | 0.4 g |
| Sodium | 166 mg | 142 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 7 mg | 56 mg |
| Folate | 4 µg | 47 µg |
| Iron | 0.1 mg | 1.8 mg |
| Magnesium | 11 mg | 12 mg |
| Niacin | 0.1 mg | 0.1 mg |
| Phosphorus | 15 mg | 198 mg |
| Potassium | 163 mg | 138 mg |
| Riboflavin | 0.4 mg | 0.5 mg |
| Thiamin | 0 mg | 0 mg |
| Vitamin A | 0 µg | 160 µg |
| Vitamin B12 | 0.1 µg | 0.9 µg |
| Vitamin B6 | 0 mg | 0.2 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 2 µg |
| Vitamin E | 0 mg | 1.1 mg |
| Vitamin K | 0 µg | 0.3 µg |
| Zinc | 0 mg | 1.3 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Egg white or Whole egg better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.