Egg White vs. Egg Yolk
Nutrition comparison of Egg White and Egg Yolk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
egg yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and egg yolk:
- Both egg white and egg yolk are high in protein.
- Egg yolk has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, egg white contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and calcium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and egg white has 84% less calories than egg yolk - egg white has 52 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to egg yolk for carbs. Egg white has a macronutrient ratio of 89:5:6 and for egg yolk, 20:5:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Egg Yolk | |
|---|---|---|
| Protein | 89% | 20% |
| Carbohydrates | 5% | 5% |
| Fat | 6% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and egg yolk are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Egg white and egg yolk contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both egg white and egg yolk are high in protein. Egg yolk has 46% more protein than egg white - egg white has 10.9g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and egg white has less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and egg white has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than egg white - egg yolk has 381ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than egg white - egg yolk has 218iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Egg yolk has more Vitamin E than egg white - egg yolk has 2.6mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Egg yolk and egg white contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Egg yolk has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, egg white contains more niacin. Both egg white and egg yolk contain significant amounts of riboflavin.
| Egg White | Egg Yolk | |
|---|---|---|
| Thiamin | 0.004 MG | 0.176 MG |
| Riboflavin | 0.439 MG | 0.528 MG |
| Niacin | 0.105 MG | 0.024 MG |
| Pantothenic acid | 0.19 MG | 2.99 MG |
| Vitamin B6 | 0.005 MG | 0.35 MG |
| Folate | 4 UG | 146 UG |
| Vitamin B12 | 0.09 UG | 1.95 UG |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 17 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 33 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Egg white has 50% more potassium than egg yolk - egg white has 163mg of potassium per 100 grams and egg yolk has 109mg 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.
Egg White g
()
|
Daily Values (%) |
Egg Yolk 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 egg yolk contain more calories in 100 grams?Egg yolk is high in calories and egg white has 80% less calories than egg yolk - egg white has 52 calories in 100g and egg yolk has 322 calories.
Is egg white or egg yolk better for protein?
Both egg white and egg yolk are high in protein. Egg yolk has 50% more protein than egg white - egg white has 10.9g of protein per 100 grams and egg yolk has 15.9g of protein.
Does egg white or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 17 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and egg yolk has 129mg of calcium.