Blue Cheese vs Egg Whites
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Egg Whites
Best for muscle gain
Blue Cheese
Best for low-carb
Egg Whites
Macro Comparison
Blue Cheese: 100g (100g) | Egg Whites: 100g (100g)
353
Blue Cheese
52
Egg Whites
21.4g
Blue Cheese
10.9g
Egg Whites
2.34g
Blue Cheese
0.73g
Egg Whites
28.7g
Blue Cheese
0.17g
Egg Whites
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
24%
Blue Cheese
84%
Egg Whites
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| Nutrient | Blue Cheese | Egg Whites |
|---|---|---|
| Calories | 353 | 52 |
| Protein | 21.4g | 10.9g |
| Carbs | 2.3g | 0.7g |
| Fat | 28.7g | 0.2g |
| Fiber | 0g | 0g |
| Sugar | 0.5g | 0.71g |
| Sodium | 1150mg | 166mg |
| Cholesterol | 75mg | 0mg |
| Saturated Fat | 18.7g | 0g |
| Potassium | 256mg | 163mg |
| Vitamin A | 198mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 528mg | 7mg |
| Iron | 0.31mg | 0.08mg |
Which Should You Choose?
For weight loss
Choose Egg Whites. With 52 calories and 10.9g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Blue Cheese. Blue Cheese delivers 21.4g protein per serving — 10.5g more than Egg Whites.
For low-carb diets
Choose Egg Whites with 0.73g carbs per serving.
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Take the free quizCommon Questions
Is Blue Cheese or Egg Whites better for weight loss?
For weight loss, Egg Whites is the better choice. Blue Cheese has 353 calories and 21.4g protein per serving, while Egg Whites has 52 calories and 10.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Blue Cheese or Egg Whites?
Blue Cheese has more protein per serving. Blue Cheese provides 21.4g and Egg Whites provides 10.9g of protein.
Can I eat both blue cheese and egg whites together?
Yes! Combining blue cheese and egg whites gives you 405 calories and 32.3g protein. This combination can work well as part of a balanced meal.