Egg whites vs eggs: which is healthier?

Egg whites are more nutrient-dense, scoring 48/100 against 40/100 for eggs. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Egg whites

48/100Moderate nutrient density

52 kcal per 100 g. 1 large egg white: 33 g

Higher score

Eggs

40/100Moderate nutrient density

143 kcal per 100 g. 1 large egg: 50 g

Which to pick for your goal

Fewer caloriesEgg whites52 vs 143 kcal per 100 g
More proteinEggs11 vs 13 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0.7 vs 0.4 g per 100 g
More potassiumEgg whites163 vs 138 mg per 100 g
Less saturated fatEgg whites0 vs 3.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Egg whites, 100 g	Eggs, 100 g	Egg whites, 33 g	Eggs, 50 g
Calories	52 kcal	143 kcal	17 kcal	72 kcal
Protein	11 g	13 g	3.6 g	6.3 g
Carbohydrates	0.7 g	0.7 g	0.2 g	0.4 g
Sugars	0.7 g	0.4 g	0.2 g	0.2 g
Fiber	0 g	0 g	0 g	0 g
Fat	0.2 g	9.5 g	<0.1 g	4.8 g
Saturated fat	0 g	3.1 g	0 g	1.6 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	160 µg	0 µg	80 µg
Potassium	163 mg	138 mg	54 mg	69 mg
Iron	<0.1 mg	1.8 mg	<0.1 mg	0.9 mg
Calcium	7 mg	56 mg	2.3 mg	28 mg
Magnesium	11 mg	12 mg	3.6 mg	6 mg
Sodium	166 mg	142 mg	55 mg	71 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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