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.
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.
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.
Egg White g
()
|
Daily Values (%) |
Cooked Fried Egg 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 fried egg contain more calories in 100 grams?Fried egg is high in calories and egg white has 70% less calories than fried egg - egg white has 52 calories in 100g and fried egg has 196 calories.
Is egg white or fried egg better for protein?
Both egg white and fried egg are high in protein. Fried egg has 30% more protein than egg white - egg white has 10.9g of protein per 100 grams and fried egg has 13.6g of protein.
Does egg white or fried egg contain more calcium?
Fried egg is a rich source of calcium and it has 790% more calcium than egg white - egg white has 7mg of calcium in 100 grams and fried egg has 62mg of calcium.