Food with Nutrition Similar to Egg White


image of egg white

Similar to Egg White

A common source of protein, egg white is a good source of protein and riboflavin. It also has significant amounts of potassium. One raw egg white contains about 17 calories.

A couple foods are fairly similar to egg white nutritionally, particularly greek yogurt. In addition, protein powder, turkey and canned tuna are moderately alike.

The closest vegan nutritional substitutes to egg white include silken tofu and spirulina.

We compared the key nutrients in egg white (protein and riboflavin) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
dairy and eggs: Greek Yogurt, Egg, Goat Cheese, Fried Egg, Mozzarella Cheese, Parmesan Cheese, Cheddar Cheese
meats: Turkey, Pork, Chicken, Chicken Breast, Sausage, Chashu Pork, Lamb
seafood: Canned Tuna, Shrimp
vegan: Silken Tofu, Spirulina
other: Protein Powder, Filet O Fish
The details of the top 20 foods most nutritionally similar to egg white are below.

dairy and eggs

Several dairy or egg products offer similar nutrients to egg white including greek yogurt, egg, goat cheese, fried egg and mozzarella cheese.

Greek Yogurt

image of greek yogurt

Similarity: > 90%

Greek yogurt is also high in protein and contains some of the same nutrients. Also, greek yogurt contains more Vitamin C, Vitamin A and calcium than egg white.

For 100 grams of egg white and greek yogurt:


Egg White
(3 large)
Greek Yogurt
(1/2 container)
11
protein (G)
10
0.44
riboflavin (MG)
0.23
View More
0.943 | 0.943 | 1.79 Complete Comparison:
Greek Yogurt vs. Egg White


Egg

image of egg

Similarity: 89%

More nutritionally dense than egg white, egg is also high in protein and riboflavin. Also, egg contains more Vitamin A, Vitamin D and Vitamin E than egg white.

For 100 grams of egg white and egg:


Egg White
(3 large)
Egg
(2 large)
11
protein (G)
13
0.44
riboflavin (MG)
0.46
View More
0.889 | 0.889 | 3.96 Complete Comparison:
Egg vs. Egg White


Goat Cheese

image of goat cheese

Similarity: 88%

More nutritionally dense than egg white, goat cheese is also high in protein and riboflavin. Also, goat cheese contains more Vitamin A, Vitamin D and calcium than egg white.

For 100 grams of egg white and goat cheese:


Egg White
(3 large)
Goat Cheese
(3.5 ounces)
11
protein (G)
22
0.44
riboflavin (MG)
0.68
View More
0.884 | 0.884 | 3.98 Complete Comparison:
Goat Cheese vs. Egg White


Fried Egg

image of fried egg

Similarity: 88%

More nutritionally dense than egg white, fried egg is also high in protein and riboflavin. Also, fried egg contains more Vitamin A, Vitamin D and Vitamin E than egg white.

For 100 grams of egg white and fried egg:


Egg White
(3 large)
Fried Egg
(2.25 large)
11
protein (G)
14
0.44
riboflavin (MG)
0.5
View More
0.878 | 0.878 | 4.52 Complete Comparison:
Fried Egg vs. Egg White


Mozzarella Cheese

image of mozzarella cheese

Similarity: 87%

More nutritionally dense than egg white, mozzarella cheese is also high in protein and contains some of the same nutrients. Also, mozzarella cheese contains more Vitamin A, Vitamin D and calcium than egg white.

For 100 grams of egg white and mozzarella cheese:


Egg White
(3 large)
Mozzarella Cheese
(3.5 ounces)
11
protein (G)
22
0.44
riboflavin (MG)
0.27
View More
0.874 | 0.874 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Egg White


Parmesan Cheese

image of parmesan cheese

Similarity: 86%

More nutritionally dense than egg white, parmesan cheese is also high in protein and contains some of the same nutrients. Also, parmesan cheese contains more Vitamin A, Vitamin D and calcium than egg white.

For 100 grams of egg white and parmesan cheese:


Egg White
(3 large)
Parmesan Cheese
(3.5 ounces)
11
protein (G)
36
0.44
riboflavin (MG)
0.33
View More
0.864 | 0.864 | 5.7 Complete Comparison:
Parmesan Cheese vs. Egg White


Cheddar Cheese

image of cheddar cheese

Similarity: 86%

More nutritionally dense than egg white, cheddar cheese is also high in protein and riboflavin. Also, cheddar cheese contains more Vitamin A, Vitamin D and Vitamin E than egg white.

For 100 grams of egg white and cheddar cheese:


Egg White
(3 large)
Cheddar Cheese
(3/4 cup)
11
protein (G)
23
0.44
riboflavin (MG)
0.43
View More
0.861 | 0.861 | 5.35 Complete Comparison:
Cheddar Cheese vs. Egg White


meats

Several meats offer similar nutrients to egg white including turkey, pork, chicken, chicken breast and sausage.

Turkey

image of turkey

Similarity: > 90%

More nutritionally dense than egg white, turkey is also high in protein and contains some of the same nutrients. Also, turkey contains more trans fat, Vitamin A and Vitamin D than egg white.

For 100 grams of egg white and turkey:


Egg White
(3 large)
Turkey
(3.5 ounces)
11
protein (G)
29
0.44
riboflavin (MG)
0.28
View More
0.913 | 0.913 | 4.38 Complete Comparison:
Turkey vs. Egg White


Pork

image of pork

Similarity: > 90%

More nutritionally dense than egg white, pork is also high in protein and contains some of the same nutrients. Also, pork contains more Vitamin C, Vitamin D and calcium than egg white.

For 100 grams of egg white and pork:


Egg White
(3 large)
Pork
(3.5 ounces)
11
protein (G)
26
0.44
riboflavin (MG)
0.22
View More
0.907 | 0.907 | 4.54 Complete Comparison:
Pork vs. Egg White


Chicken

image of chicken

Similarity: > 90%

More nutritionally dense than egg white, chicken is also high in protein and contains some of the same nutrients. Also, chicken contains more Vitamin E, iron and potassium than egg white.

For 100 grams of egg white and chicken:


Egg White
(3 large)
Chicken
(3.5 ounces)
11
protein (G)
23
0.44
riboflavin (MG)
0.3
View More
0.905 | 0.905 | 3.86 Complete Comparison:
Chicken vs. Egg White


Chicken Breast

image of chicken breast

Similarity: 89%

More nutritionally dense than egg white, chicken breast is also high in protein and contains some of the same nutrients. Also, chicken breast contains more Vitamin A, Vitamin D and calcium than egg white.

For 100 grams of egg white and chicken breast:


Egg White
(3 large)
Chicken Breast
(3/4 cup)
11
protein (G)
31
0.44
riboflavin (MG)
0.11
View More
0.89 | 0.89 | 3.99 Complete Comparison:
Chicken Breast vs. Egg White


Sausage

image of sausage

Similarity: 88%

More nutritionally dense than egg white, sausage is also high in protein and contains some of the same nutrients. Also, sausage contains more Vitamin A, Vitamin D and iron than egg white.

For 100 grams of egg white and sausage:


Egg White
(3 large)
Sausage
(1.25 link)
11
protein (G)
18
0.44
riboflavin (MG)
0.26
View More
0.879 | 0.879 | 4.09 Complete Comparison:
Sausage vs. Egg White


Chashu Pork

image of chashu pork

Similarity: 88%

Chashu pork is also high in protein and contains some of the same nutrients. Also, chashu pork contains more dietary fiber, Vitamin C and calcium than egg white.

For 100 grams of egg white and chashu pork:


Egg White
(3 large)
Chashu Pork
(4 stixes)
11
protein (G)
12
0.44
riboflavin (MG)
0
View More
0.876 | 0.876 | 0.81 Complete Comparison:
Chashu Pork vs. Egg White


Lamb

image of lamb

Similarity: 86%

More nutritionally dense than egg white, lamb is also high in protein and contains some of the same nutrients. Also, lamb contains more calcium, iron and potassium than egg white.

For 100 grams of egg white and lamb:


Egg White
(3 large)
Lamb
(3.5 ounces)
11
protein (G)
25
0.44
riboflavin (MG)
0.25
View More
0.859 | 0.859 | 4.83 Complete Comparison:
Lamb vs. Egg White


seafood


Canned Tuna

image of canned tuna

Similarity: > 90%

More nutritionally dense than egg white, canned tuna is also high in protein and contains some of the same nutrients. Also, canned tuna contains more Vitamin A, iron and potassium than egg white.

For 100 grams of egg white and canned tuna:


Egg White
(3 large)
Canned Tuna
(3.5 ounces)
11
protein (G)
24
0.44
riboflavin (MG)
0.04
View More
0.913 | 0.913 | 3.4 Complete Comparison:
Canned Tuna vs. Egg White


Shrimp

image of shrimp

Similarity: 88%

More nutritionally dense than egg white, shrimp is also high in protein and contains some of the same nutrients. Moreover, shrimp contains more Vitamin A, Vitamin E, calcium and niacin than egg white.

For 100 grams of egg white and shrimp:


Egg White
(3 large)
Shrimp
(17 medium)
11
protein (G)
14
0.44
riboflavin (MG)
0.02
View More
0.882 | 0.882 | 2.56 Complete Comparison:
Shrimp vs. Egg White


vegan


Silken Tofu

image of silken tofu

Similarity: 88%

Silken tofu contains nutrients similar to egg white, but in smaller amounts overall. Moreover, silken tofu contains more dietary fiber, calcium, iron and folate than egg white.

For 100 grams of egg white and silken tofu:


Egg White
(3 large)
Silken Tofu
(7/8 piece)
11
protein (G)
7.2
0.44
riboflavin (MG)
0.04
View More
0.876 | 0.876 | 1.45 Complete Comparison:
Silken Tofu vs. Egg White


Spirulina

image of spirulina

Similarity: 86%

More nutritionally dense than egg white, spirulina is also high in protein and riboflavin. Also, spirulina contains more dietary fiber, Vitamin C and Vitamin A than egg white.

For 100 grams of egg white and spirulina:


Egg White
(3 large)
Spirulina
(14 tbsps)
11
protein (G)
57
0.44
riboflavin (MG)
3.7
View More
0.858 | 0.858 | 10.32 Complete Comparison:
Spirulina vs. Egg White


other


Protein Powder

image of protein powder

Similarity: > 90%

More nutritionally dense than egg white, protein powder is also high in protein and riboflavin. Also, protein powder contains more dietary fiber, calcium and iron than egg white.

For 100 grams of egg white and protein powder:


Egg White
(3 large)
Protein Powder
(3 scoops)
11
protein (G)
78
0.44
riboflavin (MG)
2
View More
0.927 | 0.927 | 3.36 Complete Comparison:
Protein Powder vs. Egg White


Filet O Fish

image of filet o fish

Similarity: 87%

More nutritionally dense than egg white, filet o fish is also high in protein and contains some of the same nutrients. Also, filet o fish contains more dietary fiber, trans fat and Vitamin E than egg white.

For 100 grams of egg white and filet o fish:


Egg White
(3 large)
Filet O Fish
(3/4 sandwich)
11
protein (G)
11
0.44
riboflavin (MG)
0.13
View More
0.867 | 0.867 | 3.13 Complete Comparison:
Filet O Fish vs. Egg White



Other Nutritional Substitutes

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