Whole Egg (large)
12.6gprotein / 100g155 cal · 10.6g fat · $ · Quality 1.0
Egg White
11.0gprotein / 100g52 cal · 0.2g fat · $ · Quality 1.0
Per 100g, Whole Egg (large) comes in at 12.6g of protein against Egg White's 11.0g, a 1.6g gap that's noticeable across a full day's eating but won't make or break either choice on its own.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
These two are closer than the comparison headline suggests. Either Whole Egg (large) or Egg White works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Whole Egg (large) | Egg White |
|---|---|---|
| Protein | 12.6g | 11.0g |
| Calories | 155 | 52 |
| Fat | 10.6g | 0.2g |
| Carbs | 1.1g | 0.7g |
| Fiber | 0.0g | 0.0g |
| Quality score | 1.0 | 1.0 |
| Relative cost | $ | $ |
| Prep time | 8 min | 5 min |
Frequently asked
Which has more protein, whole egg (large) or egg white?
Whole Egg (large) has 12.6g of protein per 100g compared to Egg White's 11.0g.
Which is lower in calories?
Egg White is lower in calories per 100g, at 52 vs the other's 155.