Whole Egg (Raw)vsReduced Fat Milk
Whole Egg (Raw) has 143 calories and 13g protein per 100g. Reduced Fat Milk has 50 calories and 3.4g protein per 100g Whole Egg (Raw) has more protein, Reduced Fat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Egg (Raw) vs Reduced Fat Milk
Go with Reduced Fat Milk at just 50 kcal per 100g — 65% 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.
Whole Egg (Raw) packs 12.6g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Reduced Fat 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.
Reduced Fat 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 Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 143kcal7% | 50kcal3% | +93kcal |
| Protein | 13g25% | 3.4g7% | +9.2g |
| Total Fat | 9.5g12% | 1.9g2% | +7.6g |
| Saturated Fat | 3.1g16% | 1.1g6% | +2.0g |
| Trans Fat | <0.1g | <0.1g | <0.1g |
| Cholesterol | 372mg124% | 8.0mg3% | +364mg |
| Carbohydrates | 0.72g0% | 4.9g2% | <0.1g |
| Dietary Fiber | 0g0% | — | — |
| Sugars | 0.37g | — | — |
| ✨Vitamins | |||
| Vitamin A | 160mcg18% | 83mcg9% | +77mcg |
| Vitamin C | 0mg0% | — | — |
| Vitamin D | 2.0mcg10% | 1.1mcg6% | +0.87mcg |
| Vitamin E | 1.1mg7% | <0.1mg0% | +1.0mg |
| Vitamin K | 0.30mcg0% | — | — |
| Vitamin B6 | 0.17mg10% | <0.1mg4% | +0.11mg |
| Vitamin B12 | 0.89mcg37% | 0.55mcg23% | +0.34mcg |
| Folate | 47mcg12% | 2.0mcg1% | +45mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | 0.46mg35% | 0.14mg11% | +0.32mg |
| Niacin (B3) | <0.1mg0% | 0.11mg1% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 142mg6% | 39mg2% | +103mg |
| Calcium | 56mg4% | 126mg10% | <0.1mg |
| Iron | 1.8mg10% | 0mg0% | +1.8mg |
| Potassium | 138mg3% | 159mg3% | <0.1mg |
| Phosphorus | 198mg16% | 103mg8% | +95mg |
| Magnesium | 12mg3% | 12mg3% | — |
| Zinc | 1.3mg12% | 0.43mg4% | +0.86mg |
| Copper | <0.1mg8% | <0.1mg0% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 31mcg56% | 1.8mcg3% | +29mcg |
🔬Nutritional Analysis
Calories: Reduced Fat Milk is significantly lower in calories at just 50 kcal per 100g compared to 143 kcal for Whole Egg (Raw) — that's 186% fewer calories, making Reduced Fat Milk the better choice for calorie-conscious diets.
Protein: Whole Egg (Raw) provides more protein with 12.6g versus 3.36g per 100g. In terms of protein-to-calorie efficiency, Whole Egg (Raw) offers better value for building and maintaining muscle.
Fat: Whole Egg (Raw) has more fat (9.51g vs 1.9g 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. Reduced Fat Milk has less saturated fat (1.11g vs 3.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Whole Egg (Raw): 1.05mg vs 0.03mg), Folate (Whole Egg (Raw): 47mcg vs 2mcg), Riboflavin (B2) (Whole Egg (Raw): 0.457mg vs 0.137mg).
Key Minerals: Notable mineral differences include Iron (Whole Egg (Raw): 1.75mg vs 0mg), Copper (Whole Egg (Raw): 0.072mg vs 0.001mg), Manganese (Whole Egg (Raw): 0.028mg vs 0.001mg).
Diet Suitability: Both fit a low-carb or keto diet. Reduced Fat Milk fits a low-fat diet. Reduced Fat Milk fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Whole Egg (Raw) or Reduced Fat Milk?
- Whole Egg (Raw) has more protein with 12.6g per 100g compared to 3.36g for Reduced Fat Milk.
- Which is lower in calories, Whole Egg (Raw) or Reduced Fat Milk?
- Reduced Fat Milk is lower in calories with 50 kcal per 100g versus 143 kcal.
- Is Whole Egg (Raw) or Reduced Fat Milk healthier?
- It depends on your goals. Whole Egg (Raw) has 143 calories and 12.6g protein per 100g, while Reduced Fat Milk has 50 calories and 3.36g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Whole Egg (Raw) or Reduced Fat Milk?
- Reduced Fat Milk is leaner with 1.9g of fat per 100g compared to 9.51g.