Verdict
Per 100 g, a whole egg has 143 kcal and egg white just 52. Protein is close (13 g vs 11 g), so egg white delivers far more protein per calorie: 21.2 g per 100 kcal vs 9.1 g for the whole egg. But the yolk isn't the villain — it holds the choline, vitamins A and D, and most of the egg's micronutrients.
When to choose Whole egg
- You want a complete, filling food with the yolk's nutrients.
- Your daily calories have room for the yolk's fat (~4.8 g per egg).
When to choose Egg white
- You're in an aggressive deficit and need protein with minimal calories.
- You want a bigger omelet without many extra calories — 1 whole egg plus 2–3 whites is a classic middle ground.
Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.