Egg White vs Whole Egg
Side-by-side nutrition comparison with instant calculations. USDA data.
Egg Whites
66g total
34
Calories
0mg
Cholesterol
0.7mg
Choline
Whole Eggs
100g total
143
Calories
372mg
Cholesterol
293mg
Choline
Protein Efficiency
Whites: 0.210g protein/cal •Whole: 0.088g protein/cal
Egg whites provide more protein per calorie
Brain Health
Whole eggs have 293mg choline vs 0.7mg in whites
Choline is essential for brain function and memory
Detailed Nutrition Comparison
| Nutrient | ⚪ Whites (2) | 🥚 Whole (2) | Difference | Winner |
|---|---|---|---|---|
| Calories | 34.3kcal | 143kcal | +108.7kcal | ⚪ |
| Protein | 7.2g | 12.6g | +5.4g | 🥚 |
| Total Fat | 0.11g | 9.5g | +9.4g | ⚪ |
| Saturated Fat | 0g | 3.1g | +3.1g | ⚪ |
| Cholesterol | 0mg | 372mg | +372mg | ⚪ |
| Choline | 0.7mg | 293mg | +292.3mg | 🥚 |
| Vitamin B12 | 0.06mcg | 0.89mcg | +0.8mcg | 🥚 |
| Vitamin D | 0mcg | 2mcg | +2mcg | 🥚 |
| Selenium | 13.2mcg | 30.7mcg | +17.5mcg | 🥚 |
| Iron | 0.05mg | 1.75mg | +1.7mg | 🥚 |
Which Should You Choose?
Lower calories, zero fat
Mix for protein & nutrients
Zero cholesterol
High in choline
Understanding Egg Whites vs Whole Eggs
Egg whites and whole eggs serve different nutritional purposes. The white (albumen) is primarily protein and water, making it ideal for those seeking lean protein. The whole egg includes the nutrient-dense yolk, which contains vitamins, minerals, and healthy fats.
Neither option is universally "better"—the right choice depends on your specific dietary goals, whether that's calorie restriction, muscle building, or overall nutrition.
How We Calculate Nutrition
Calculation Formula
Example: 2 Egg Whites (66g)
Protein = (66 ÷ 100) × 10.9 = 7.2g
Example: 2 Whole Eggs (100g)
Protein = (100 ÷ 100) × 12.6 = 12.6g
Per Unit Comparison (1 White vs 1 Whole)
| Nutrient | 1 White (33g) | 1 Whole (50g) |
|---|---|---|
| Calories | 17 kcal | 72 kcal |
| Protein | 3.6g | 6.3g |
| Total Fat | 0.06g | 4.8g |
| Cholesterol | 0mg | 186mg |
| Choline | 0.4mg | 147mg |
Frequently Asked Questions
Data Source
All nutritional values are sourced from the USDA FoodData Central database:
Important Notice
This comparison tool is for informational and personal nutrition logging purposes only. Values are estimates based on USDA data for raw eggs. Actual nutrition may vary based on egg size, cooking method, and added ingredients. This tool does not provide dietary, nutritional, or medical advice.
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