Egg (hard-boiled) vs Egg white
| Egg (hard-boiled) | Egg white | |
|---|---|---|
| Protein · per 100 g | 12.6 g | 10.9 g |
| Fiber · per 100 g | 0.0 g | 0.0 g |
| Energy · per 100 g | 155 kcal | 52 kcal |
| Protein · per 100 kcal | 8.1 g | 21.0 g |
| To hit 30 g protein | 238 g · 369 kcal | 275 g · 143 kcal |
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.