Egg, white, raw, frozen vs Egg, whole, cooked, fried
Nutrition comparison per 100 g.
Egg, white, raw, frozen
47 kcal
Egg, whole, cooked, fried
196 kcal
Calories
47 kcal
196 kcal
Protein
9.8 g
13.6 g
Carbs
1.1 g
0.8 g
Fiber
0.0 g
0.0 g
Sugars
~
0.4 g
Fat
0.0 g
14.8 g
Sodium
158 mg
207 mg
Key takeaways
- Egg, white, raw, frozen has 76% fewer calories (47 kcal vs 196 kcal).
- Egg, whole, cooked, fried has more protein (13.6 g vs 9.8 g).
- Egg, whole, cooked, fried has more carbs (0.8 g vs 1.1 g).
- Egg, white, raw, frozen has more fat (0.0 g vs 14.8 g).
- Egg, white, raw, frozen has more sodium (158 mg vs 207 mg).
| Macronutrients | Egg, white, raw, frozen | Egg, whole, cooked, fried |
|---|---|---|
| Calories | 47 kcal | 196 kcal |
| Protein | 9.8 g | 13.6 g |
| Total Fat | 0.0 g | 14.8 g |
| Total Carbohydrate | 1.1 g | 0.8 g |
| Dietary Fiber | 0.0 g | 0.0 g |
| Total Sugars | ~ | 0.4 g |
| Water | 88.6 g | 69.5 g |
| Carbohydrates | Egg, white, raw, frozen | Egg, whole, cooked, fried |
|---|---|---|
| Total Carbohydrate | 1.1 g | 0.8 g |
| Dietary Fiber | 0.0 g | 0.0 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Egg, white, raw, frozen | Egg, whole, cooked, fried |
|---|---|---|
| Total Fat | 0.0 g | 14.8 g |
| Saturated Fat | 0.0 g | 4.3 g |
| Monounsaturated Fat | 0.0 g | 6.2 g |
| Polyunsaturated Fat | 0.0 g | 3.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 0.0 mg | 137.0 mg |
| Omega-6 Fatty Acids | 0.0 mg | 2,781.0 mg |
| Protein & Amino Acids | Egg, white, raw, frozen | Egg, whole, cooked, fried |
|---|---|---|
| Protein | 9.8 g | 13.6 g |
| Histidine | 221.0 mg | 335.0 mg |
| Isoleucine | 554.0 mg | 728.0 mg |
| Leucine | 826.0 mg | 1,177.0 mg |
| Lysine | 666.0 mg | 989.0 mg |
| Methionine | 337.0 mg | 411.0 mg |
| Phenylalanine | 572.0 mg | 736.0 mg |
| Threonine | 445.0 mg | 602.0 mg |
| Tryptophan | 121.0 mg | 181.0 mg |
| Valine | 624.0 mg | 930.0 mg |
| Alanine | 566.0 mg | 795.0 mg |
| Arginine | 533.0 mg | 887.0 mg |
| Aspartic Acid | 997.0 mg | 1,438.0 mg |
| Cystine | 254.0 mg | 294.0 mg |
| Glutamic Acid | 1,301.0 mg | 1,817.0 mg |
| Glycine | 343.0 mg | 467.0 mg |
| Proline | 381.0 mg | 558.0 mg |
| Serine | 676.0 mg | 1,051.0 mg |
| Tyrosine | 381.0 mg | 541.0 mg |
| Vitamins | Egg, white, raw, frozen | Egg, whole, cooked, fried |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 219.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin D | ~ | 2.2 mcg |
| Vitamin E | ~ | 1.3 mg |
| Vitamin K | ~ | 5.6 mcg |
| Thiamin (B1) | 0.0 mg | 0.0 mg |
| Riboflavin (B2) | 0.4 mg | 0.5 mg |
| Niacin (B3) | 0.1 mg | 0.1 mg |
| Vitamin B6 | 0.0 mg | 0.2 mg |
| Folate (B9) | 3.0 mcg | 51.0 mcg |
| Vitamin B12 | 0.1 mcg | 1.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 1.7 mg |
| Choline | ~ | 317.1 mg |
| Betaine | ~ | 0.3 mg |
| Minerals | Egg, white, raw, frozen | Egg, whole, cooked, fried |
|---|---|---|
| Calcium | 7.0 mg | 62.0 mg |
| Iron | 0.1 mg | 1.9 mg |
| Magnesium | 10.0 mg | 13.0 mg |
| Phosphorus | 13.0 mg | 215.0 mg |
| Potassium | 136.0 mg | 152.0 mg |
| Sodium | 158.0 mg | 207.0 mg |
| Zinc | 0.0 mg | 1.4 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.0 mg | 0.0 mg |
| Selenium | 17.6 mcg | 33.1 mcg |
| Fluoride | ~ | 1.2 mcg |
| Sterols | Egg, white, raw, frozen | Egg, whole, cooked, fried |
|---|---|---|
| Cholesterol | 0.0 mg | 401.0 mg |
| Phytosterols | ~ | 8.0 mg |
| Other | Egg, white, raw, frozen | Egg, whole, cooked, fried |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.6 g | 1.3 g |
Frequently asked questions
Which has fewer calories, Egg, white, raw, frozen or Egg, whole, cooked, fried?
Egg, white, raw, frozen has fewer calories: 47 kcal for Egg, white, raw, frozen vs 196 kcal for Egg, whole, cooked, fried per 100 g.
Which has more protein, Egg, white, raw, frozen or Egg, whole, cooked, fried?
Egg, whole, cooked, fried has more protein: 9.8 g for Egg, white, raw, frozen vs 13.6 g for Egg, whole, cooked, fried per 100 g.
Is Egg, white, raw, frozen or Egg, whole, cooked, fried healthier?
Egg, white, raw, frozen is lower in calories, and Egg, whole, cooked, fried is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.