Foods · Comparisons
Egg (raw) vs Egg white: calories and nutrition compared
The short answer
Gram for gram, there are about 2.8 times as many calories in egg (raw) as in egg white. Per 100 g: egg (raw) ≈143 calories, egg white ≈52. In a typical portion, 1 large of egg (raw) is about 72 calories and 1 large of egg white about 17.
Side by side, per 100 g
| Per 100 g | Egg (raw) | Egg white |
|---|---|---|
| Calories | 143 kcal | 52 kcal |
| Protein | 12.6 g | 10.9 g |
| Carbohydrate | 0.7 g | 0.7 g |
| of which sugars | 0.4 g | 0.7 g |
| Fibre | 0 g | 0 g |
| Fat | 9.5 g | 0.2 g |
Per typical portion
| Portion | Grams | Calories | Protein | |
|---|---|---|---|---|
| Egg (raw) | 1 large | 50 g | 72 | 6.3 g |
| Egg white | 1 large | 33 g | 17 | 3.6 g |
Protein per 100 calories
Per 100 calories: about 8.8 g of protein in egg (raw), about 21 g in egg white.
Which one to pick
- Fewer calories per bite: Egg white.
- More protein per calorie: Egg white.
Both can fit your day. How much you eat changes the total more than which one you pick, so weigh or measure the portion when it matters.
Source
Nutrient values from USDA FoodData Central: Egg (raw) (FDC 171287), Egg white (FDC 172183).