Are Egg Whites Healthier Than Whole Eggs?

Short answer: These are raw whole eggs and raw egg whites for an equal-state comparison; cook before eating. Whites provide protein with less fat. The table does not measure the yolk’s vitamins or choline, so it does not establish that whites are better overall.

Selected foods: Raw egg whites and Raw whole eggs. These specific preparations are compared below.

Which to pick for your goal

If you want	Better pick	The numbers
Fewer calories	Egg Whites	52 kcal vs 143 kcal per 100 g
More protein	Whole Eggs	13 g vs 11 g per 100 g
Most protein per calorie	Egg Whites	21 g vs 8.8 g protein per 100 kcal
Less saturated fat	Egg Whites	0 g vs 3.1 g per 100 g
Overall (Nutri-Score)	About the same	both A

Small differences count as a tie: a few calories or a few tenths of a gram won't change your day.

Nutrition side by side, per 100 g

Per 100 g	Egg Whites	Whole Eggs
Calories	52 kcal	143 kcal
Protein	11 g	13 g
Fat	0.2 g	9.5 g
incl. saturated	0 g	3.1 g
Total carbohydrates	0.7 g	0.7 g
incl. sugars	0.7 g	0.4 g
incl. fiber	0 g	0 g
Salt	0.4 g	0.4 g
Omega-3	—	58 mg EPA+DHA
Nutri-Score	A	A

Rounded values from exact USDA records (see * Data and sources below). Different brands, cuts and recipes can have different values. Diary food cards and the alternative versions below retain their own typical recipes.

For the same amount: 50 g

Equal amount	Egg Whites	Whole Eggs
Calories	26 kcal	72 kcal
Protein	5.5 g	6.3 g
incl. saturated	0 g	1.6 g
incl. sugars	0.4 g	0.2 g
incl. fiber	0 g	0 g

In a typical serving

One serving	Egg Whites	Whole Eggs
Serving	white of one large egg, 33 g (1.2 oz)	one large egg, 50 g (raw composition) (1.8 oz)
Calories	17 kcal	72 kcal
Protein	3.6 g	6.3 g
Sugars	0.2 g	0.2 g
Saturated fat	0 g	1.6 g
Easy walking to burn it*	6 min	23 min

* For a 70 kg (154 lb) person; the app works it out for your weight and your activities.

Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.

Other versions: typical diary estimates

The first two rows repeat the selected USDA records; other rows are typical diary estimates, without an exact source-record match. The cut, fat level or recipe can change the result. Per 100 g:

Per 100 g	Calories	Protein	Sat. fat	Sugars	Nutri-Score
Egg Whites	52	11 g	0 g	0.7 g	A
Whole Eggs	143	13 g	3.1 g	0.4 g	A
Egg yolk	322	16 g	9.6 g	0.6 g	D
Egg white omelette	60	11 g	0.3 g	0.7 g	A

*Data and sources

Egg, white, raw, fresh — USDA FDC 172183 (SR Legacy; published 4/1/2019).
Egg, whole, raw, fresh — USDA FDC 171287 (SR Legacy; published 4/1/2019).

Retrieved 2 October 2026. USDA composition is per 100 g; drink values per 100 ml use the record’s measured household weight, with the USDA customary cup of 236.6 ml. Displayed cup servings remain 240 ml. Carbohydrate includes fiber on this US site; salt is sodium × 2.5. The food records are historical reference values, not current brand guarantees.

WHO guideline on free sugars: honey, syrups and fruit-juice sugars count as free sugars. WHO guideline on saturated and trans fats: consider replacing saturated fat with unsaturated fat.

FAQ

Which has fewer calories, egg whites or whole eggs?

Egg whites: 52 kcal vs 143 kcal per 100 g. In a typical serving that's 17 kcal for egg whites (white of one large egg, 33 g) and 72 kcal for whole eggs (one large egg, 50 g (raw composition)).

Are egg whites or whole eggs better for weight loss?

No single food makes you gain or lose weight — the day's total does. Gram for gram, egg whites are the lighter pick (52 kcal vs 143 kcal per 100 g), though whole eggs have more protein, which helps you stay full. The portion usually matters more: a typical serving of egg whites (white of one large egg, 33 g) is 17 kcal, of whole eggs (one large egg, 50 g (raw composition)) 72 kcal.

Which has more protein, egg whites or whole eggs?

Whole eggs: 13 g vs 11 g per 100 g. Per typical serving: 3.6 g for egg whites (white of one large egg, 33 g) and 6.3 g for whole eggs (one large egg, 50 g (raw composition)). Per calorie, egg whites give more protein: 21 g vs 8.8 g protein per 100 kcal.

Which is better for your heart, egg whites or whole eggs?

On saturated fat, the nutrient heart-health guidelines ask us to limit, egg whites come out ahead: 0 g vs 3.1 g per 100 g.

Does this comparison apply to every brand or recipe?

No. The main table uses the two specific USDA foods named and linked on this page. Fat level, ingredients, trimming, cooking and water content can change the result. Use the same amount for a fair comparison and check the label for the product you actually eat.

Log it and see your day

In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.