Egg Whites vs. Egg Yolks
Side-by-side nutrition comparison tool
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Comparison Setup
66g total
34g total
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Nutrition Comparison
Egg Whites
2 × 33gEgg Yolks
2 × 17gDifference Summary
Calories
Yolk higher
Protein
White higher
Fat
Yolk higher
Cholesterol
Yolk higher
Data Source
Values from USDA FoodData Central (FDC ID: 172183 for whites, 171283 for yolks). For informational and personal logging purposes only.
Egg Whites vs Egg Yolks: Overview
Egg whites and egg yolks are the two main components of a chicken egg, each with distinct nutritional profiles. The white (albumen) surrounds the yolk and comprises approximately 67% of a large egg's total weight. The yolk accounts for the remaining 33%.
While both components contain protein, they differ in calorie density, fat content, and micronutrient composition. This comparison tool allows you to log and track the nutritional differences between egg whites and yolks for personal awareness and meal journaling.
Calories: Egg Whites vs Egg Yolks
Calorie Calculation
Example: 1 Egg White (33g)
(33 ÷ 100) × 52 = 17 kcal
Example: 1 Egg Yolk (17g)
(17 ÷ 100) × 322 = 55 kcal
Egg yolks are more calorie-dense than egg whites on a per-gram basis. According to USDA data, egg yolks contain 322 calories per 100g, while egg whites contain only 52 calories per 100g.
| Component | Per 100g | Per Unit |
|---|---|---|
| Egg White | 52 kcal | 17 kcal (33g) |
| Egg Yolk | 322 kcal | 55 kcal (17g) |
Protein Comparison
Both egg whites and yolks contain protein. Per 100g, egg yolks contain 15.9g of protein compared to 10.9g in egg whites. However, a single egg white weighs approximately twice as much as a single yolk.
When comparing single units, one large egg white (33g) contains approximately 3.6g of protein, while one large egg yolk (17g) contains approximately 2.7g of protein. Both provide all nine essential amino acids.
Observation
For tracking protein intake while limiting calories, egg whites show a favorable protein-to-calorie ratio. For tracking nutrient density per gram, yolks contain more protein per unit weight.
Fat and Cholesterol Differences
Egg whites contain virtually no fat (0.17g per 100g) and zero cholesterol. In contrast, egg yolks are fat-rich, containing 26.54g of fat per 100g and 1085mg of cholesterol per 100g.
| Component | Total Fat (per 100g) | Cholesterol (per 100g) |
|---|---|---|
| Egg White | 0.17g | 0mg |
| Egg Yolk | 26.54g | 1085mg |
The fat composition in egg yolks includes monounsaturated and polyunsaturated fatty acids. One large egg yolk (17g) contains approximately 184mg of cholesterol.
Nutrient Density Comparison
Egg whites contain protein and B vitamins (particularly riboflavin), while egg yolks contain a broader range of micronutrients including:
Egg White Nutrients
- • Riboflavin (B2)
- • Selenium
- • Potassium
- • Sodium
Egg Yolk Nutrients
- • Vitamin A
- • Vitamin D
- • Vitamin E
- • Choline (820mg/100g)
- • Iron
- • Folate
Egg yolks contain 820mg of choline per 100g, while egg whites contain 1.1mg per 100g. This data point may be relevant for those tracking choline intake.
Comparing Egg Whites and Yolks for Nutrition Logging
When logging nutrition intake, consider the following differences between egg whites and yolks:
Egg White Profile:
- • Higher protein-to-calorie ratio
- • Zero cholesterol content
- • Low fat content
Egg Yolk Profile:
- • Contains vitamins A, D, E, and K
- • High choline content (820mg/100g)
- • Contains dietary fats
Use the Comparison Tool Above
Experiment with different quantities of egg whites and yolks to see how the nutrition changes. Compare side-by-side to make informed decisions for your meal planning.
References
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Egg, white, raw, fresh (FDC ID: 172183)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Egg, yolk, raw, fresh (FDC ID: 171283)
Important Notice
This comparison tool is for informational and personal nutrition logging purposes only. The values provided are estimates based on USDA data. This tool does not provide dietary, nutritional, or any other type of professional advice.