USDA-derived comparison
Eggs vs Egg Whites
Eggs leads for Vitamin B12, Selenium and Phosphorus per 100g, while Egg Whites holds its own elsewhere.
Who each is for: Choose eggs for vitamin B12 and selenium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Eggs
Typical serving: 2 eggs (100g)
18/100
Egg Whites
Typical serving: 2 egg whites (66g)
5/100
No clear per-100g leads, which is a result in itself.
Full Egg Whites pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Eggs | Egg Whites |
|---|---|---|
| Calories | 143 kcal | 52 kcal |
| Protein | 13 g | 11 g |
| Carbs | 1 g | 1 g |
| Fat | 10 g | 0 g |
| Fiber | 0 g | 0 g |
| Sat fat | 3 g | 0 g |
| Sodium | 142 mg | 166 mg |
| Potassium | 138 mg | 163 mg |
| Calcium | 56 mg | 7 mg |
| Iron | 1.8 mg | 0.1 mg |
| Magnesium | 12 mg | 11 mg |
| Zinc | 1.3 mg | 0 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 2 µg | 0 µg |
| Vitamin B12 | 0.9 µg | 0.1 µg |
| Folate | 47 µg | 4 µg |
Servings differ: 2 eggs of eggs is about 100g, 2 egg whites of egg whites about 66g. Scale accordingly before deciding anything on the 100g basis alone.
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