Calorie comparison
Egg White vs Skim Milk
Per 100 grams, skim milk is the lighter choice by 18 calories, while egg white delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Egg White | Skim Milk |
|---|---|---|
| Calories | 52 | 34 |
| Protein | 11 g | 3.4 g |
| Carbs | 0.7 g | 5 g |
| Fat | 0.2 g | 0.1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥚 Egg White
1 white (33 g)
17 cal
3.6 g protein · 0.2 g carbs · 0.1 g fat
🥛 Skim Milk
1 cup (245 g)
83 cal
8.3 g protein · 12.3 g carbs · 0.2 g fat
Frequently asked
Which has more calories, egg white or skim milk?
Per 100 g, egg white has 52 calories and skim milk has 34. Skim Milk is lower in calories.
Which has more protein, egg white or skim milk?
Egg White has 11 g of protein per 100 g; skim milk has 3.4 g. Egg White wins on protein.
Is egg white or skim milk better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward skim milk — but portion size matters more than which food you pick.
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