Egg White
11.0gprotein / 100g52 cal · 0.2g fat · $ · Quality 1.0
Skyr (Icelandic yogurt)
11.0gprotein / 100g63 cal · 0.2g fat · $$ · Quality 0.95
Gram for gram, Egg White and Skyr (Icelandic yogurt) are close: 11.0g vs 11.0g of protein per 100g — a difference small enough that it shouldn't be the deciding factor.
On protein quality specifically, Egg White scores higher — reference protein, isolated — compared to Skyr (Icelandic yogurt), which is high biological value dairy protein.
Egg White is also the cheaper option ($ vs $$), which matters if you're eating either one regularly rather than occasionally.
For anyone avoiding dairy specifically, Egg White is the clear pick over Skyr (Icelandic yogurt).
Skyr (Icelandic yogurt)'s typical serving also delivers more leucine (1050mg vs Egg White's 490mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Egg White or Skyr (Icelandic yogurt) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Egg White | Skyr (Icelandic yogurt) |
|---|---|---|
| Protein | 11.0g | 11.0g |
| Calories | 52 | 63 |
| Fat | 0.2g | 0.2g |
| Carbs | 0.7g | 4.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 1.0 | 0.95 |
| Relative cost | $ | $$ |
| Prep time | 5 min | 0 min |
Frequently asked
Which has more protein, egg white or skyr (icelandic yogurt)?
Egg White has 11.0g of protein per 100g compared to Skyr (Icelandic yogurt)'s 11.0g.
Which is lower in calories?
Egg White is lower in calories per 100g, at 52 vs the other's 63.