Egg White
11.0gprotein / 100g52 cal · 0.2g fat · $ · Quality 1.0
Yogurt (plain, whole milk)
5.7gprotein / 100g61 cal · 3.3g fat · $ · Quality 0.94
Egg White delivers a clearly higher protein density than Yogurt (plain, whole milk) — 11.0g vs 5.7g per 100g, a gap of 5.3g that adds up fast across multiple servings.
On protein quality specifically, Egg White scores higher — reference protein, isolated — compared to Yogurt (plain, whole milk), which is high biological value dairy protein.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
For anyone avoiding dairy specifically, Egg White is the clear pick over Yogurt (plain, whole milk).
These two are closer than the comparison headline suggests. Either Egg White or Yogurt (plain, whole milk) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Egg White | Yogurt (plain, whole milk) |
|---|---|---|
| Protein | 11.0g | 5.7g |
| Calories | 52 | 61 |
| Fat | 0.2g | 3.3g |
| Carbs | 0.7g | 4.7g |
| Fiber | 0.0g | 0.0g |
| Quality score | 1.0 | 0.94 |
| Relative cost | $ | $ |
| Prep time | 5 min | 0 min |
Frequently asked
Which has more protein, egg white or yogurt (plain, whole milk)?
Egg White has 11.0g of protein per 100g compared to Yogurt (plain, whole milk)'s 5.7g.
Which is lower in calories?
Egg White is lower in calories per 100g, at 52 vs the other's 61.