Egg White vs. Fried Egg

Nutrition comparison of Egg White and Cooked Fried Egg


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg white versus cooked fried egg (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg white and fried egg:

  • Both egg white and fried egg are high in protein.
  • Egg white has signficantly less saturated fat than fried egg.
  • Fried egg has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Fried egg has signficantly more iron than egg white.
  • Fried egg is a great source of Vitamin D.
  • Fried egg is an excellent source of Vitamin A and calcium.
Detailed nutritional comparison of egg white and fried egg 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: Egg White (Egg, white, raw, fresh) and Fried Egg (Egg, whole, cooked, fried) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Fried Egg src

Calories and Carbs

calories

Fried egg is high in calories and egg white has 73% less calories than fried egg - egg white has 52 calories per 100 grams and fried egg has 196 calories.

For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to fried egg for carbs. Egg white has a macronutrient ratio of 89:5:6 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Fried Egg
Protein 89% 29%
Carbohydrates 5% 2%
Fat 6% 70%
Alcohol ~ ~

carbohydrates

Both egg white and fried egg are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.

The carbs in egg white and fried egg are both made of 100% sugar.

sugar

Egg white and fried egg contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and fried egg has 0.4g of sugar.



Protein

protein

Both egg white and fried egg are high in protein. Fried egg has 25% more protein than egg white - egg white has 10.9g of protein per 100 grams and fried egg has 13.6g of protein.

Fat

saturated fat

Egg white has signficantly less saturated fat than fried egg - fried egg has 4.3g of saturated fat per 100 grams and egg white does not contain significant amounts.

trans fat

Both fried egg and egg white are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and egg white does not contain significant amounts.

cholesterol

Fried egg is high in cholesterol and egg white has less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin A

Fried egg is an excellent source of Vitamin A and it has more Vitamin A than egg white - fried egg has 219ug of Vitamin A per 100 grams and egg white does not contain significant amounts.

Vitamin D

Fried egg is a great source of Vitamin D and it has more Vitamin D than egg white - fried egg has 88iu of Vitamin D per 100 grams and egg white does not contain significant amounts.

Vitamin E

Fried egg has more Vitamin E than egg white - fried egg has 1.3mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

Fried egg has more Vitamin K than egg white - fried egg has 5.6ug of Vitamin K per 100 grams and egg white does not contain significant amounts.

The B Vitamins

Fried egg has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg white and fried egg contain significant amounts of riboflavin and niacin.

Egg White Fried Egg
Thiamin 0.004 MG 0.044 MG
Riboflavin 0.439 MG 0.495 MG
Niacin 0.105 MG 0.082 MG
Pantothenic acid 0.19 MG 1.66 MG
Vitamin B6 0.005 MG 0.184 MG
Folate 4 UG 51 UG
Vitamin B12 0.09 UG 0.97 UG

Minerals

calcium

Fried egg is an excellent source of calcium and it has 786% more calcium than egg white - egg white has 7mg of calcium per 100 grams and fried egg has 62mg of calcium.

iron

Fried egg has signficantly more iron than egg white - egg white has 0.08mg of iron per 100 grams and fried egg has 1.9mg of iron.

potassium

Egg white and fried egg contain similar amounts of potassium - egg white has 163mg of potassium per 100 grams and fried egg has 152mg 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: Egg White (Egg, white, raw, fresh) and Fried Egg (Egg, whole, cooked, fried) .

Egg White g

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Cooked Fried Egg g

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G Water G
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