Egg Whites vs Blue Cheese
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
Egg Whites: 100g (100g) | Blue Cheese: 100g (100g)
52
Egg Whites
353
Blue Cheese
10.9g
Egg Whites
21.4g
Blue Cheese
0.73g
Egg Whites
2.34g
Blue Cheese
0.17g
Egg Whites
28.7g
Blue Cheese
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
84%
Egg Whites
24%
Blue Cheese
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| Nutrient | Egg Whites | Blue Cheese |
|---|---|---|
| Calories | 52 | 353 |
| Protein | 10.9g | 21.4g |
| Carbs | 0.7g | 2.3g |
| Fat | 0.2g | 28.7g |
| Fiber | 0g | 0g |
| Sugar | 0.71g | 0.5g |
| Sodium | 166mg | 1150mg |
| Cholesterol | 0mg | 75mg |
| Saturated Fat | 0g | 18.7g |
| Potassium | 163mg | 256mg |
| Vitamin A | 0mcg | 198mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 7mg | 528mg |
| Iron | 0.08mg | 0.31mg |
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 Egg Whites or Blue Cheese better for weight loss?
For weight loss, Egg Whites is the better choice. Egg Whites has 52 calories and 10.9g protein per serving, while Blue Cheese has 353 calories and 21.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Egg Whites or Blue Cheese?
Blue Cheese has more protein per serving. Egg Whites provides 10.9g and Blue Cheese provides 21.4g of protein.
Can I eat both egg whites and blue cheese together?
Yes! Combining egg whites and blue cheese gives you 405 calories and 32.3g protein. This combination can work well as part of a balanced meal.