| Measure | Egg | Egg white |
|---|---|---|
| Typical serving | 1 large (50 g) | 1 large white (33 g) |
| Protein per serving | 6.2 g | 3.6 g |
| Protein per 100 g | 12.4 g | 10.9 g |
| Calories per serving | 74 kcal | 17 kcal |
| Protein density | 34% of calories | 84% of calories |
| Share of 50 g Daily Value | 12% | 7% |
| Protein quality | Complete | Complete |
| Category | Eggs | Eggs |
Compare foods · Egg · Egg white
Protein comparison
Egg vs Egg white: which has more protein?
Egg gives you 6.2 g of protein per 1 large; egg white gives you 3.6 g per 1 large white. On equal weight it is 12.4 g against 10.9 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Egg has more protein on equal weight: 12.4 g per 100 g against egg white's 10.9 g, a lead of 1.5 g. Per typical serving, egg delivers 6.2 g (1 large) to egg white's 3.6 g (1 large white), a difference of 2.6 g.
For the full breakdown of each food, see the protein in egg and protein in egg white pages, each with its USDA FoodData Central record id.
Quick answers
Egg vs Egg white FAQ
Which has more protein, egg or egg white?
Egg has more protein per 100 g: 12.4 g against 10.9 g. Per typical serving, egg provides 6.2 g (1 large) and egg white provides 3.6 g (1 large white).
Is egg or egg white more protein-dense?
Egg white is the more protein-dense of the two: about 84% of its calories come from protein, against 34% for egg.
Are egg and egg white complete proteins?
Yes, both. Egg and egg white each supply all nine essential amino acids in adequate amounts, so either can carry a meal's protein on its own.
Where they rank
Related rankings
More matchups