Boiled eggs vs egg white omelette: calories and protein compared
Short answer: for fat loss pick egg white omelette; for muscle gain boiled eggs does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Boiled eggs | Egg white omelette |
|---|---|---|
| Serving | 2 eggs | 3 egg whites |
| Calories | 143 kcal | 85 kcal |
| Protein | 13 g | 11 g |
| Carbs | 1 g | 2 g |
| Fat | 10 g | 3 g |
| Protein per 100 kcal | 9.1 g | 13.1 g |
| Calories from fat | 63% | 32% |
What the numbers say
- Boiled eggs has 58 kcal more a serving than egg white omelette. One serving of boiled eggs has the calories of about 1.7 servings of egg white omelette.
- Boiled eggs has more protein: 13 g vs 11 g.
- For protein per calorie, egg white omelette wins with 13.1 g per 100 kcal.
Which to pick
- Losing fat: Egg white omelette, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Boiled eggs, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.