USDA-derived comparison
Egg Whites vs Egg Yolk
Egg Yolk leads for Vitamin B12, Selenium and Folate per 100g, while Egg Whites holds its own elsewhere.
Who each is for: Choose egg Yolk for vitamin B12 and selenium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Egg Whites
Typical serving: 2 egg whites (66g)
5/100
No clear per-100g leads, which is a result in itself.
Full Egg Whites pageEgg Yolk
Typical serving: 2 yolks (34g)
34/100
Side 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 | Egg Whites | Egg Yolk |
|---|---|---|
| Calories | 52 kcal | 322 kcal |
| Protein | 11 g | 16 g |
| Carbs | 1 g | 4 g |
| Fat | 0 g | 27 g |
| Fiber | 0 g | 0 g |
| Sat fat | 0 g | 10 g |
| Sodium | 166 mg | 48 mg |
| Potassium | 163 mg | 109 mg |
| Calcium | 7 mg | 129 mg |
| Iron | 0.1 mg | 2.7 mg |
| Magnesium | 11 mg | 5 mg |
| Zinc | 0 mg | 2.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 5.4 µg |
| Vitamin B12 | 0.1 µg | 2 µg |
| Folate | 4 µg | 146 µg |
Servings differ: 2 egg whites of egg whites is about 66g, 2 yolks of egg yolk about 34g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate