Fried Egg vs. Whole Milk
Nutrition comparison of Cooked Fried Egg and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
fried egg
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried egg and whole milk:
- Both whole milk and fried egg are high in calcium.
- For omega-3 fatty acids, fried egg has more dha than whole milk.
- Fried egg has 11.6 times less sugar than whole milk.
- Fried egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Fried egg has signficantly more iron than whole milk.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A and protein.
- Whole milk has 57% less saturated fat than fried egg.
USDA sources for nutritional information: Fried Egg (Egg, whole, cooked, fried) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried egg is high in calories and whole milk has 69% less calories than fried egg - whole milk has 61 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, fried egg is heavier in protein, much lighter in carbs and much heavier in fat compared to whole milk per calorie. Fried egg has a macronutrient ratio of 29:2:70 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Egg | Whole Milk | |
|---|---|---|
| Protein | 29% | 21% |
| Carbohydrates | 2% | 32% |
| Fat | 70% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and fried egg are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.
The carbs in whole milk and fried egg are both made of 100% sugar.
sugar
Fried egg has 11.6 times less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and fried egg has 0.4g of sugar.
Protein
protein
Fried egg is an excellent source of protein and it has 332% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Whole milk has 57% less saturated fat than fried egg - whole milk has 1.9g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both fried egg and whole milk are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and whole milk has 98% less cholesterol than fried egg - whole milk has 10mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.
Vitamins
Vitamin A
Fried egg is an excellent source of Vitamin A and it has 376% more Vitamin A than whole milk - whole milk has 46ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.
Vitamin D
Fried egg is a great source of Vitamin D and it has 73% more Vitamin D than whole milk - whole milk has 51iu of Vitamin D per 100 grams and fried egg has 88iu of Vitamin D.
Vitamin E
Whole milk and fried egg contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Vitamin K
Whole milk and fried egg contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
The B Vitamins
Fried egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both fried egg and whole milk contain significant amounts of thiamin and niacin.
| Fried Egg | Whole Milk | |
|---|---|---|
| Thiamin | 0.044 MG | 0.046 MG |
| Riboflavin | 0.495 MG | 0.169 MG |
| Niacin | 0.082 MG | 0.089 MG |
| Pantothenic acid | 1.66 MG | 0.373 MG |
| Vitamin B6 | 0.184 MG | 0.036 MG |
| Folate | 51 UG | 5 UG |
| Vitamin B12 | 0.97 UG | 0.45 UG |
Minerals
calcium
Both whole milk and fried egg are high in calcium. Whole milk has 82% more calcium than fried egg - whole milk has 113mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Fried egg has signficantly more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Whole milk and fried egg contain similar amounts of potassium - whole milk has 132mg of potassium per 100 grams and fried egg has 152mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Fried Egg | Whole Milk | |
|---|---|---|
| beta-carotene | 35 UG | 7 UG |
| lutein + zeaxanthin | 543 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried egg has more DHA than whole milk per 100 grams. Both fried egg and whole milk contain significant amounts of alpha linoleic acid (ALA).
| Fried Egg | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.137 G | 0.075 G |
| DHA | 0.063 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.207 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than whole milk per 100 grams.
| Fried Egg | Whole Milk | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 2.781 G | 0.12 G |
| Total | 2.8 G | 0.12 G |
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: Fried Egg (Egg, whole, cooked, fried) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Cooked Fried Egg g
()
|
Daily Values (%) |
Whole Milk 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 whole milk or fried egg contain more calories in 100 grams?Fried egg is high in calories and whole milk has 70% less calories than fried egg - whole milk has 61 calories in 100g and fried egg has 196 calories.
Does whole milk or fried egg have more carbohydrates?
By weight, both whole milk and fried egg are low in carbohydrates - whole milk has 4.8g of carbs for 100g and fried egg has 0.83g of carbohydrates. the carbs in whole milk and fried egg are both made of 100% sugar.
Does whole milk or fried egg contain more calcium?
Both whole milk and fried egg are high in calcium. Whole milk has 80% more calcium than fried egg - whole milk has 113mg of calcium in 100 grams and fried egg has 62mg of calcium.