Egg Whites vs Whey Protein Powder
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
Whey Protein Powder
Best for low-carb
Egg Whites
Macro Comparison
Egg Whites: 100g (100g) | Whey Protein Powder: 100g (100g)
52
Egg Whites
381
Whey Protein Powder
10.9g
Egg Whites
78.13g
Whey Protein Powder
0.73g
Egg Whites
12.5g
Whey Protein Powder
0.17g
Egg Whites
3.13g
Whey Protein Powder
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
84%
Egg Whites
82%
Whey Protein Powder
Track what you eat automatically
Send a photo of your egg whites or whey protein powder meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Egg Whites | Whey Protein Powder |
|---|---|---|
| Calories | 52 | 381 |
| Protein | 10.9g | 78.1g |
| Carbs | 0.7g | 12.5g |
| Fat | 0.2g | 3.1g |
| Fiber | 0g | 0g |
| Sugar | 0.71g | 6.25g |
| Sodium | 166mg | 469mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0g | 1.56g |
| Potassium | 163mg | 500mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 7mg | 375mg |
| Iron | 0.08mg | 5.63mg |
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 Whey Protein Powder. Whey Protein Powder delivers 78.13g protein per serving — 67.2g more than Egg Whites.
For low-carb diets
Choose Egg Whites with 0.73g carbs per serving.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Egg Whites or Whey Protein Powder 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 Whey Protein Powder has 381 calories and 78.13g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Egg Whites or Whey Protein Powder?
Whey Protein Powder has more protein per serving. Egg Whites provides 10.9g and Whey Protein Powder provides 78.13g of protein.
Can I eat both egg whites and whey protein powder together?
Yes! Combining egg whites and whey protein powder gives you 433 calories and 89.03g protein. This combination can work well as part of a balanced meal.