Egg vs Egg White

Per 100 g, Egg has 154 kcal and 12.6 g protein, while Egg White has 52 kcal and 12.4 g protein.

Egg

154
kcal per 100 g
12.6 g protein

Egg White

52
kcal per 100 g
12.4 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Egg Egg White Difference
Calories Fewer calories for the same weight 154 kcal 52 kcal better 67%
Protein More protein helps with fullness and muscle 12.6 g 12.4 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 1.2 g 0 g better 100%
Fat Lower fat means lower calorie density 10.6 g 0.3 g better 97%
Fiber More fibre improves fullness and digestion 0 g 0 g about the same
Sugar Less sugar means a gentler blood-sugar response 1.2 g 0 g better 100%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Egg White

Egg White is the lighter choice at 52 kcal per 100 g against 154 for Egg — about 67% fewer calories for the same weight on your plate. That does not make Egg a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Egg White

Both carry a similar amount of protein (12.6 g and 12.4 g per 100 g), so Egg White takes it on the calorie cost — 24.1 g of protein per 100 kcal against 8.2 g. You get the same protein for less of your daily budget.

Egg vs Egg White — common questions

Egg has more calories — about 154 kcal per 100 g compared with 52 kcal for Egg White.

They are close. Egg has 12.6 g and Egg White has 12.4 g of protein per 100 g.

Egg White is the lighter choice at 52 kcal per 100 g against 154 for Egg — about 67% fewer calories for the same weight on your plate. That does not make Egg a bad food; it means the portion has to be smaller to fit the same calorie budget.

Both carry a similar amount of protein (12.6 g and 12.4 g per 100 g), so Egg White takes it on the calorie cost — 24.1 g of protein per 100 kcal against 8.2 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 206 kcal and 25 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Egg White has the edge, mainly on calorie density. Per 100 g, Egg has 154 kcal and 12.6 g protein, while Egg White has 52 kcal and 12.4 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Egg nutrition & serving sizes
Full Egg White nutrition & serving sizes

Other comparisons

Egg vs Chana Masala Egg vs Tandoori Chicken Egg vs Fish Curry

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.