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Egg whites vs eggs

Egg whites and eggs have the same estimated satiety score: 5 out of 5. Egg whites have fewer calories: 52 kcal per 100 g, versus 143 for eggs, so the same calories come with more grams of food.

Just the whites or the whole egg.

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Last updated
Sources
3 primary
Data
USDA FDC 172183 and 171287

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Key differences

  • Egg whites provide more protein per calorie: 21 g per 100 kcal, versus 8.8 g for eggs.
  • Egg whites have fewer calories: 52 kcal per 100 g, versus 143 for eggs, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Egg whites, raw; Egg, whole, raw.
NutrientEgg whitesserving: 66 g (2.5 oz)Eggsserving: 55 g (2 oz)Difference
Calories52 kcal per 100 g (3.5 oz)34 kcal per serving143 kcal per 100 g (3.5 oz)79 kcal per serving+91 kcal per 100 g (3.5 oz)+44 kcal per serving
Protein10.9 g per 100 g (3.5 oz)7.2 g per serving12.6 g per 100 g (3.5 oz)6.9 g per serving+1.7 g per 100 g (3.5 oz)−0.3 g per serving
Carbohydrates0.7 g per 100 g (3.5 oz)0.5 g per serving0.7 g per 100 g (3.5 oz)0.4 g per serving0 g per 100 g (3.5 oz)−0.1 g per serving
of which sugars0.7 g per 100 g (3.5 oz)0.5 g per serving0.4 g per 100 g (3.5 oz)0.2 g per serving−0.3 g per 100 g (3.5 oz)−0.3 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat0.2 g per 100 g (3.5 oz)0.1 g per serving9.5 g per 100 g (3.5 oz)5.2 g per serving+9.3 g per 100 g (3.5 oz)+5.1 g per serving
of which saturated0 g per 100 g (3.5 oz)0 g per serving3.1 g per 100 g (3.5 oz)1.7 g per serving+3.1 g per 100 g (3.5 oz)+1.7 g per serving
Water87.6 g per 100 g (3.5 oz)57.8 g per serving76.2 g per 100 g (3.5 oz)41.9 g per serving−11.4 g per 100 g (3.5 oz)−15.9 g per serving
Protein per 100 kcal21 g8.8 g−12.2 g
Estimated satiety (1 to 5)5 / 55 / 50
Holt satiety index (white bread = 100)not measured150—

In bold, the value more favorable to satiety when the gap is clear. Difference: Eggs minus Egg whites. Source: USDA FDC 172183 and 171287.

Per typical serving

With typical servings, 66 g (2.5 oz) of egg whites have about 34 kcal and 7.2 g of protein, and 55 g (2 oz) of eggs about 79 kcal and 6.9 g.

To get 20 g of protein you would need about 183 g of egg whites (95 kcal) or about 159 g of eggs (227 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Egg whites and eggs have the same estimated satiety score: 5 out of 5.

Only eggs were measured in people, in the Holt satiety index (1995): 150 versus 100 for white bread.

  • Egg whites: Calculation: 1 (base) + 2 (very low energy density: 52 kcal/100 g) + 2 (protein: 21.0 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 87.6 g of water) = 6; capped at 5.
  • Eggs: Low energy density; a lot of protein per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Egg whites

  • If you want more protein per calorie: 21 g per 100 kcal.
  • If you want to eat more grams for the same calories: 52 kcal per 100 g.
  • If you prefer a lighter typical serving: about 34 kcal in 66 g (2.5 oz).

Eggs

  • If you eat very little: they carry our “Nutritious in small servings” tag.

On a GLP-1 medication

Egg whites. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

Eggs. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Egg whites: every nutrient, frequently asked questions, and similar foods.
  • Eggs: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, raw, fresh (FDC ID 171287).accessed .
  3. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .