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Head to headEggs (Whole) vs Egg Whites
The yolk question, answered with a formula.
Egg Whites takes it, 57 to 46. A 11-point gap. Protein without the payload — you ditched the nutrients with the yolk. Eggs (Whole)’s case: Eat the yolk. That's where the choline lives.
Tale of the tape
| Nutrient | Eggs (Whole) per 100g | Egg Whites per 100g |
|---|---|---|
| Calories | 155 | 52 ● |
| Protein | 12.6g ● | 10.9g |
| Total Fat | 10.6g | 0.2g ● |
| Saturated Fat | 3.3g | 0g ● |
| Dietary Fiber | 0g | 0g |
| Sodium | 124mg ● | 158mg |
| Cholesterol | 373mg | 0mg ● |
| Potassium | 126mg | 163mg ● |
Red dot marks the winner of each row. Column bases differ because chain labels are per serving — the per-100-calorie comparisons below put them on equal footing.
Where Eggs (Whole) wins
- Eggs (Whole) has less sodium per 100 calories (Egg Whites has more).
- Vitamin B12: 46% DV vs Egg Whites’s 0% DV (per 100g).
Where Egg Whites wins
- Egg Whites has 2.6x the protein of Eggs (Whole) per 100 calories.
Questions
Is Eggs (Whole) healthier than Egg Whites?
By our scoring, Egg Whites grades higher (57 vs 46). The full nutrient comparison is in the tale of the tape above.
Which has more protein, Eggs (Whole) or Egg Whites?
Eggs (Whole): 8.1g per 100 calories. Egg Whites: 21g per 100 calories.
How many calories are in Eggs (Whole) vs Egg Whites?
Eggs (Whole): 155 calories per 100g. Egg Whites: 52 calories per 100g.
A note before you eat your screen: grades are computed from published nutrition data with a transparent formula. They are a starting point for thinking about food, not medical advice. Talk to your doctor or a registered dietitian about your diet.