Egg (hard-boiled) vs Egg white
| Egg (hard-boiled) | Egg white | |
|---|---|---|
| Protein · per 100 g | 12.6 g | 10.9 g |
| Carbs · per 100 g | 1.1 g | 0.7 g |
| Fat · per 100 g | 10.6 g | 0.2 g |
| Fiber · per 100 g | 0.0 g | 0.0 g |
| Energy · per 100 g | 155.0 kcal | 52.0 kcal |
| Protein · per 100 kcal | 8.1 g | 21.0 g |
| To hit 30 g protein | 238 g · 370 kcal | 275 g · 143 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Egg white delivers 2.6× the protein per calorie of Egg (hard-boiled) (21.0 g vs 8.1 g per 100 kcal).
More protein / 100 g: EggLighter per 100 g: Egg whiteSmaller 30 g portion: Egg
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.