Egg Whites vs. Whole Eggs Nutrition
Egg White
Whole Egg
Calories
17.2 kcal
71.5 kcal
Fat
0.056 grams
4.76 grams
Sugars
0.234 grams
0.185 grams
Carbohydrates
0.241 grams
0.36 grams
Protein
3.6 grams
6.3 grams
Sodium
54.8 milligrams
71 milligrams
Potassium
53.8 milligrams
53.8 milligrams
Phosphorus
4.95 milligrams
69 milligrams
Calcium
2.31 milligrams
28 milligrams
Iron
0.026 milligrams
0.875 milligrams
Magnesium
3.63 milligrams
6 milligrams
Egg Yolk Nutrition
While the yolk contains about 5 grams of fat and 211 milligrams of cholesterol (which may be two reasons some opt for egg whites over the whole egg), there are still key micronutrients, says Newell. Yolks are high in vitamin B12, riboflavin, and fat-soluble vitamins A, D, and K, adds Newell. The yolk also contains:
Lutein and zeaxanthin, two carotenoids essential to eye healthCholine, which has been shown to improve memory and performance (eggs are one of the few food sources of choline)Folate, known to reduce neural tube defects in fetusesBiotin, a nutrient important for healthy hair, skin, and nails
Benefits of Egg Whites
Egg whites boast tons of health benefits for certain people. Here are some of the biggest reasons why you should consume egg whites.
Promote Heart Health
Some research suggests that people with heart or cholesterol problems should avoid eating large amounts of whole eggs. In fact, some experts recommend that people at risk of cardiovascular problems should swap whole eggs for egg whites since they don’t have cholesterol. However, other research suggests that, for most people, one egg per day isn’t going to do any heart damage.
Repair Muscles
Ever wonder why egg whites make it into so many post-workout smoothies? Some gym goers even throw back a plain old cup of whisked egg whites after a workout. While studies show that whole eggs may be better for you after a workout, egg whites are still a great source of protein, which is necessary for building and repairing muscles.
In fact, egg whites contain all nine essential amino acids in balanced proportions. These are the building blocks your body needs for muscle growth, repair, and function. Your body can easily absorb this complete amino acid profile in egg whites, making them particularly effective for supporting muscle health and recovery.
Boost Energy
Egg whites provide essential B vitamins, including riboflavin, which supports energy metabolism. Riboflavin is a coenzyme; basically, it assists in the chemical reactions that help convert the carbohydrates, fats, and proteins we eat into adenosine triphosphate (ATP). ATP is the molecule that our cells use to produce energy. This means that an egg white-filled breakfast can help you get that energy kick you need to start your day.
Egg White Considerations
Eating egg whites alone may not provide adequate nutrition, and even though they are full of protein, eating them without other macro- and micronutrients can detract from the overall satiety and satisfaction at mealtime, says Newell. Here’s why egg whites alone may not be ideal.
Egg Whites Lack Key Nutrients
Unless it’s just your personal preference, “I wouldn’t recommend consuming egg whites over the whole egg,” she says. “Egg whites solely provide a protein source, and if you’re not including the egg yolk, you’re missing out on key nutrients and overall satisfaction that the whole egg can provide.”
Cholesterol Is OK in Moderation
Newell adds that while egg yolks do contain dietary cholesterol, studies have shown that overall saturated fat has a greater impact on cholesterol levels in the body, and therefore heart disease risk, than dietary cholesterol. Translation? “Those at risk for heart disease can safely consume whole eggs while following an overall balanced diet [incorporating] whole grains, fruits, and vegetables,” Newell adds.
Whole Eggs Raise Good Cholesterol
One study looked at healthy people (without a history of heart disease) who ate no eggs, ate only egg whites, or ate whole eggs. The study found that eating whole eggs improves “good” cholesterol (HDL) levels and slightly reduces markers related to insulin resistance, which can help with blood sugar control. Going with egg whites only doesn’t produce the same effects.
Egg Whites Could Trigger Allergies
It’s also worth noting that some people may have egg allergies that only pertain to egg whites, though they may be fine to eat yolk. In fact, an allergy to egg white proteins is more common than an allergy to egg yolk proteins.
Egg White Options
Egg whites are sold at stores in cartons and in powdered form. Dried egg whites can be more convenient than fresh or liquid egg whites because the dried version has a longer shelf life and doesn’t need to be stored in the fridge, says Newell.
You simply reconstitute the store-bought, dried egg whites with water and use them as directed. Some companies also produce protein powder made from egg whites as an alternative to whey or casein proteins. According to Newell, this is a good option for those with dairy allergies to add to things like smoothies or to use in baking.
Both liquid and dried egg whites are a healthy option if you don’t want to spend the time to separate the egg yourself. However, before you put the product in your cart, read the ingredient list and make sure no other ingredients other than egg whites are added.