Raw Egg (Whole)VSRaw Egg (White)
Raw Egg (Whole) has 1.7g more protein per 100g than Raw Egg (White) — 12.6g vs 10.9g per 100g (USDA). For those watching their calorie intake, Raw Egg (White) offers only 52 calories per 100g compared to 143 calories in Raw Egg (Whole). Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Egg (White) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Raw Egg (Whole) | Raw Egg (White) |
|---|---|---|
| Protein | 12.6 g | 10.9 g |
| Calories | 143 kcal | 52 kcal |
| Total fat | 9.5 g | 0.2 g |
| Carbohydrates | 0.7 g | 0.7 g |
Raw Egg (Whole)
Raw Egg (White)
How does Raw Egg (Whole) compare to Raw Egg (White)?
Raw Egg (Whole) has 1.7g more protein per 100g than Raw Egg (White) — 12.6g vs 10.9g per 100g (USDA). For those watching their calorie intake, Raw Egg (White) offers only 52 calories per 100g compared to 143 calories in Raw Egg (Whole). Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Egg (White) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw Egg (Whole)With 12.6g of protein per 100g, Raw Egg (Whole) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw Egg (White)At only 52 calories per 100g, Raw Egg (White) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw Egg (White)Raw Egg (White) offers the best protein-to-calorie ratio, delivering 10.9g of protein for just 52 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Raw Egg (White)For those focusing on lean protein sources with lower fat content, Raw Egg (White) provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Raw Egg (Whole)With only 0.7g of carbohydrates per 100g, Raw Egg (Whole) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw Egg (White)For everyday fitness enthusiasts seeking balanced nutrition, Raw Egg (White) offers a good protein content at 10.9g with 52 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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