Boiled Egg vs. Egg White
Nutrition comparison of Cooked Boiled Egg and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and egg white:
- Both egg white and boiled egg are high in protein.
- Boiled egg has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, egg white contains more niacin.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and egg white has 66% less calories than boiled egg - egg white has 52 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much lighter in protein, much heavier in fat and similar to egg white for carbs. Boiled egg has a macronutrient ratio of 34:3:63 and for egg white, 89:5:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Egg White | |
|---|---|---|
| Protein | 34% | 89% |
| Carbohydrates | 3% | 5% |
| Fat | 63% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and boiled egg are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in egg white and boiled egg are both made of 100% sugar.
sugar
Egg white and boiled egg contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both egg white and boiled egg are high in protein. Boiled egg has 15% more protein than egg white - egg white has 10.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Egg white has less saturated fat than boiled egg - boiled egg has 3.3g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and egg white has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than egg white - boiled egg has 149ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than egg white - boiled egg has 87iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Boiled egg has more Vitamin E than egg white - boiled egg has 1mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Boiled egg and egg white contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Boiled egg has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, egg white contains more niacin. Both boiled egg and egg white contain significant amounts of riboflavin.
| Boiled Egg | Egg White | |
|---|---|---|
| Thiamin | 0.066 MG | 0.004 MG |
| Riboflavin | 0.513 MG | 0.439 MG |
| Niacin | 0.064 MG | 0.105 MG |
| Pantothenic acid | 1.398 MG | 0.19 MG |
| Vitamin B6 | 0.121 MG | 0.005 MG |
| Folate | 44 UG | 4 UG |
| Vitamin B12 | 1.11 UG | 0.09 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 614% more calcium than egg white - egg white has 7mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 13 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Egg white and boiled egg contain similar amounts of potassium - egg white has 163mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Egg White (Egg, white, raw, fresh) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Egg White g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg white or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and egg white has 70% less calories than boiled egg - egg white has 52 calories in 100g and boiled egg has 155 calories.
Is egg white or boiled egg better for protein?
Both egg white and boiled egg are high in protein. Boiled egg has 20% more protein than egg white - egg white has 10.9g of protein per 100 grams and boiled egg has 12.6g of protein.