Egg vs Milk: 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 Milk has 61 calories per 100g.
Quick Summary
Fewer Calories
Milk
61 kcal
More Protein
Egg
13g
More Fiber
Egg
0g
Less Sugar
Egg
1.1g
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
Milk
Diet Compatibility
Egg
Milk
When to Choose Egg
- ✓Higher in protein (13g vs 3.2g)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (1.1g vs 4.8g)
- ✓Less sugar (1.1g vs 4.8g)
Common Uses
When to Choose Milk
- ✓Lower in calories (61 vs 155)
- ✓Lower sodium (44mg vs 124mg)
Common Uses
Egg vs Milk: Nutritional Analysis
Egg is more calorie-dense at 155 calories per 100g compared to 61 for Milk, a difference of 94 calories. On the protein front, Egg delivers more with 13g per 100g versus 3.2g, 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 Milk tell different nutritional stories. Egg provides 1.1g of carbohydrates, 11g of fat, and 0g of fiber per 100g, while Milk contains 4.8g carbs, 3.3g fat, and 0g fiber. Sugar content also differs: Egg contains 1.1g while Milk has 4.8g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Milk is the lower-calorie choice at 61 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Egg provides more protein (13g/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 Milk?
Egg has more calories with 155 kcal per 100g, compared to Milk with 61 kcal. That's a difference of 94 calories per 100g serving.
Is Egg healthier than Milk?
Egg and Milk 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 Milk?
Egg has more protein with 13g per 100g, compared to Milk with 3.2g. Egg provides 9.8g more protein per 100g serving.
Which is better for weight loss, Egg or Milk?
For weight loss, Milk is the better choice with only 61 calories per 100g compared to 155 calories in Egg. Milk also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Egg or Milk have fewer carbs?
Egg has fewer carbs with 1.1g per 100g, compared to Milk with 4.8g. If you're following a low-carb diet, Egg is the better option with 3.7g 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.