Per 100 g, Egg White has 52 kcal and Whole Egg has 155 kcal. A typical serving of Egg White (1 egg white, 33 g) has 17 kcal and 3.6 g protein, and a typical serving of Whole Egg (1 egg, 50 g) has 78 kcal and 6.3 g protein.
Better for weight loss
Egg White
Egg White has 52 kcal per 100 g against 155 kcal for Whole Egg, so you get a bigger portion for the same calories.
More protein per calorie
Egg White
Egg White gives 21 g protein per 100 kcal against 8.1 g for Whole Egg (10.9 g vs 12.6 g per 100 g). That is a strong protein-to-calorie ratio for building or keeping muscle.
More fibre per calorie
Tie
Both are low in fibre (0 g vs 0 g per 100 g).
For weight loss, Egg White is the lighter pick. It also gives more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Egg White | Whole Egg |
|---|---|---|
| Calories | 52 kcal | 155 kcal |
| Protein | 10.9 g | 12.6 g |
| Carbohydrates | 0.7 g | 1.1 g |
| Fat | 0.2 g | 10.6 g |
| Fibre | 0 g | 0 g |
| Sugar | 0.7 g | 1.1 g |
| Sodium | 166 mg | 124 mg |
| Calcium | 7 mg | 50 mg |
| Iron | 0.1 mg | 1.2 mg |
| Potassium | 163 mg | 126 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Egg White, 1 egg white (33 g)
17 kcal
3.6 g protein · 0.2 g carbs · 0.1 g fat · 0 g fibre
100 kcal = about 192 g
Full nutrition for Egg White →Whole Egg, 1 egg (50 g)
78 kcal
6.3 g protein · 0.6 g carbs · 5.3 g fat · 0 g fibre
100 kcal = about 65 g
Full nutrition for Whole Egg →Whole Egg has more: 155 kcal per 100 g against 52 kcal. A typical serving of Egg White (1 egg white, 33 g) has 17 kcal and 3.6 g protein, and a typical serving of Whole Egg (1 egg, 50 g) has 78 kcal and 6.3 g protein.
Egg White. Egg White has 52 kcal per 100 g against 155 kcal for Whole Egg, so you get a bigger portion for the same calories. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Egg White gives 21 g protein per 100 kcal against 8.1 g for Whole Egg (10.9 g vs 12.6 g per 100 g). That is a strong protein-to-calorie ratio for building or keeping muscle.
About 192 g of Egg White or 65 g of Whole Egg gives you 100 kcal.
Get an Indian diet plan with your exact portions of egg white, whole egg and everything else you eat, built around your goal by NASM-certified Coach Himanshu.