Egg vs Cheese: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Egg has 155 calories while Cheese has 402 calories per 100g.
Quick Summary
Fewer Calories
Egg
155 kcal
More Protein
Cheese
23g
More Fiber
Egg
0g
Less Sugar
Cheese
0.7g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Egg
Cheese
Diet Compatibility
Egg
Cheese
When to Choose Egg
- ✓Lower in calories (155 vs 402)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (1.1g vs 3.4g)
- ✓Lower sodium (124mg vs 714mg)
Common Uses
When to Choose Cheese
- ✓Higher in protein (23g vs 13g)
- ✓Less sugar (0.7g vs 1.1g)
Common Uses
Egg vs Cheese: Nutritional Analysis
Cheese is more calorie-dense at 402 calories per 100g compared to 155 for Egg, a difference of 247 calories. On the protein front, Cheese delivers more with 23g per 100g versus 13g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Egg and Cheese tell different nutritional stories. Egg provides 1.1g of carbohydrates, 11g of fat, and 0g of fiber per 100g, while Cheese contains 3.4g carbs, 33g fat, and 0g fiber. Sugar content also differs: Egg contains 1.1g while Cheese has 0.7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Egg is the lower-calorie choice at 155 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Cheese provides more protein (23g/100g), supporting muscle repair and growth.
- For sustained energy: Egg offers more fiber (0g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Egg or Cheese?
Cheese has more calories with 402 kcal per 100g, compared to Egg with 155 kcal. That's a difference of 247 calories per 100g serving.
Is Egg healthier than Cheese?
Egg and Cheese have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Egg and Cheese?
Cheese has more protein with 23g per 100g, compared to Egg with 13g. Cheese provides 10.0g more protein per 100g serving.
Which is better for weight loss, Egg or Cheese?
For weight loss, Egg is the better choice with only 155 calories per 100g compared to 402 calories in Cheese. Cheese also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Egg or Cheese have fewer carbs?
Egg has fewer carbs with 1.1g per 100g, compared to Cheese with 3.4g. If you're following a low-carb diet, Egg is the better option with 2.3g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.