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.
Detailed nutritional comparison of boiled egg and egg white is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Boiled Egg src
Image of Egg White src

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

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Egg White g

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G Water G
G Starch G
G Alcohol G