Does whole egg or egg white have more protein?
Whole egg, at 13g per 100g versus 11g for egg white.
Whole egg vs Egg white: Which Has More Protein?
Whole egg wins on protein: 13g per 100g versus 11g, a gap of 2g. Calories and protein quality change the picture, so here is the full comparison.
Head to head, per 100g
| Food | Protein | Calories |
|---|---|---|
| 🥚 Whole egg | 13g | 155 |
| 🥚 Egg white | 11g | 52 |
Per 100g.
What the numbers mean
Whole egg delivers 13g of protein for 155 calories per 100g. Egg white delivers 11g for 52 calories. If you are counting calories as well as protein, egg white is the leaner choice per 100g.
Protein quality: whole egg is a complete protein, egg white is a complete protein. Complete proteins carry all nine essential amino acids in useful amounts; incomplete ones are still valuable, they just want a complementary source across the day.
Gold-standard protein quality (DIAAS ~1.13). Pure protein, no fat.
Which should you choose?
- For maximum protein per 100g: whole egg (13g).
- For the fewest calories per 100g: egg white.
- For everyday practicality, the better choice is the one you will actually eat regularly — the difference between 13g and 11g matters far less than consistency across the week.
- Mixing both across the week covers a wider spread of micronutrients than committing to one.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
Which has fewer calories, whole egg or egg white?
Egg white — 52 calories per 100g versus 155.
Can I swap one for the other in a recipe?
Usually yes, but adjust the weight so the protein matches. To replace 100g of whole egg you need about 118g of egg white.
Keep reading
Protein in whole egg13g per 100g in full detail.Protein in egg white11g per 100g in full detail.Compare any two foodsSearch the full protein database.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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