Whole Egg (Raw)vsNonfat Milk
Whole Egg (Raw) has 143 calories and 13g protein per 100g. Nonfat Milk has 34 calories and 3.4g protein per 100g Whole Egg (Raw) has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Egg (Raw) vs Nonfat Milk
Go with Nonfat Milk at just 34 kcal per 100g — 76% fewer calories.
Whole Egg (Raw) will keep you satisfied longer with 12.6g protein, 9.5g fat — fat and protein slow digestion while fiber adds bulk.
Whole Egg (Raw)'s natural fat (9.5g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Nonfat Milk packs 3.4g of protein per 100g (40% of calories from protein) — the better pick for muscle growth and recovery.
Nonfat Milk is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Whole Egg (Raw) has 372mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
⚠️Things to Watch
Whole Egg (Raw)
Relatively high in cholesterol at 372mg per 100g.
Nonfat Milk
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Egg Whole Raw Fresh | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 143kcal7% | 34kcal2% | +109kcal |
| Protein | 13g25% | 3.4g7% | +9.2g |
| Total Fat | 9.5g12% | <0.1g0% | +9.4g |
| Saturated Fat | 3.1g16% | <0.1g0% | +3.1g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 372mg124% | 3.0mg1% | +369mg |
| Carbohydrates | 0.72g0% | 4.9g2% | <0.1g |
| Dietary Fiber | 0g0% | — | — |
| Sugars | 0.37g | — | — |
| ✨Vitamins | |||
| Vitamin A | 160mcg18% | 64mcg7% | +96mcg |
| Vitamin C | 0mg0% | — | — |
| Vitamin D | 2.0mcg10% | 1.1mcg6% | +0.90mcg |
| Vitamin E | 1.1mg7% | 0mg0% | +1.1mg |
| Vitamin K | 0.30mcg0% | — | — |
| Vitamin B6 | 0.17mg10% | <0.1mg3% | +0.11mg |
| Vitamin B12 | 0.89mcg37% | 0.58mcg24% | +0.31mcg |
| Folate | 47mcg12% | 2.0mcg1% | +45mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | 0.46mg35% | 0.13mg10% | +0.33mg |
| Niacin (B3) | <0.1mg0% | 0.12mg1% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 142mg6% | 41mg2% | +101mg |
| Calcium | 56mg4% | 132mg10% | <0.1mg |
| Iron | 1.8mg10% | 0mg0% | +1.8mg |
| Potassium | 138mg3% | 167mg4% | <0.1mg |
| Phosphorus | 198mg16% | 107mg9% | +91mg |
| Magnesium | 12mg3% | 13mg3% | <0.1mg |
| Zinc | 1.3mg12% | 0.45mg4% | +0.84mg |
| Copper | <0.1mg8% | <0.1mg0% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 31mcg56% | 2.0mcg4% | +29mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 143 kcal for Whole Egg (Raw) — that's 321% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Whole Egg (Raw) has more protein per 100g (12.6g vs 3.43g), but Nonfat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Whole Egg (Raw) has more fat (9.51g vs 0.08g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Nonfat Milk has less saturated fat (0.049g vs 3.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Whole Egg (Raw): 1.05mg vs 0mg), Folate (Whole Egg (Raw): 47mcg vs 2mcg), Riboflavin (B2) (Whole Egg (Raw): 0.457mg vs 0.131mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Whole Egg (Raw): 1.75mg vs 0mg), Copper (Whole Egg (Raw): 0.072mg vs 0.002mg), Manganese (Whole Egg (Raw): 0.028mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Nonfat Milk fits a low-fat diet. Nonfat Milk fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Whole Egg (Raw) or Nonfat Milk?
- Whole Egg (Raw) has more protein with 12.6g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Whole Egg (Raw) or Nonfat Milk?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 143 kcal.
- Is Whole Egg (Raw) or Nonfat Milk healthier?
- It depends on your goals. Whole Egg (Raw) has 143 calories and 12.6g protein per 100g, while Nonfat Milk has 34 calories and 3.43g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Whole Egg (Raw) or Nonfat Milk?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 9.51g.