![\"Mar20_Avocado-Smash-with-Egg-recipe\"](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/10\/avocado-158612-2.jpg\")
<\/a>https:\/\/www.taste.com.au\/recipes\/Avocado-smash-with-egg-recipe\/c5feop7q\nWhat\u2019s so good about the egg white?<\/p>\n
Let\u2019s start by giving egg whites the credit they deserve.<\/p>\n
Egg whites are around 90% water and 10% protein, with virtually no fat. A large egg contains around 6g of high quality, complete protein, with roughly 60% of this found in the white.<\/p>\n
This makes egg whites a lean, low kilojoule way to increase the protein content of a meal.<\/p>\n
There are certainly times when I recommend egg whites. For example, if someone has particularly high protein requirements or is trying to increase their protein intake without adding too many extra kilojoules, adding extra egg whites to whole eggs can work really well.<\/p>\n
The key word here, however, is extra. For most people, I\u2019d rather see egg whites added to whole eggs than used to replace the yolks altogether.<\/p>\n
RELATED: Is it actually safe to store eggs in the pantry? ><\/a><\/p>\n Why I wouldn\u2019t ditch the yolk<\/p>\n While the white gets much of the attention for protein, the yolk is where you\u2019ll find many of the egg\u2019s vitamins, minerals, antioxidants and healthy fats. Egg yolks provide vitamin D, vitamin B12, iron, vitamin E and choline (an essential nutrient important for normal brain and nervous system function). <\/p>\n They also contain the antioxidants lutein and zeaxanthin, which play an important role in eye health.<\/p>\n And contrary to popular belief, the yolk also contains protein. Of the roughly 6g of protein in a large egg, around 40%, or 2.4g, comes from the yolk.<\/p>\n So when you throw away the yolk, you\u2019re not just getting rid of fat and cholesterol. You\u2019re also throwing away protein and many of the nutrients that make eggs such a nutritious food.<\/p>\n But what about the cholesterol?<\/p>\n This is where much of the fear around egg yolks originated.<\/p>\n Egg yolks are naturally high in dietary cholesterol and for many years we were advised to limit eggs because it was thought that eating cholesterol would significantly increase cholesterol levels in our blood.<\/p>\n We now know it\u2019s not quite that simple. For most healthy people, the cholesterol found in eggs has less of an impact on blood cholesterol than foods high in saturated and trans fats.<\/p>\n For healthy Australians, there is currently no recommended maximum number of eggs per week. However, if you have high LDL cholesterol, existing heart disease or type 2 diabetes, the Heart Foundation recommends limiting eggs to no more than seven per week.<\/p>\n As always, it\u2019s also important to look at the whole meal. A couple of poached eggs served with wholegrain toast, avocado and vegetables is a very different meal nutritionally to eggs served with bacon, sausages and buttery white toast.<\/p>\n RELATED: Should you add milk to scrambled eggs? ><\/a><\/p>\n What\u2019s the healthiest way to cook your eggs?<\/p>\n For most of us, what we add to our eggs and serve alongside them is likely to have a much greater impact on the overall nutritional value of the meal than whether they are poached, boiled, scrambled or fried.<\/p>\n![\"\"](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/10\/eggs-on-plate-227119-1.jpg\")
<\/a><\/p>\n![\"Protein-boost](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/10\/use-it-to-give-scrambled-eggs-a-protein-boost-221761-2.jpg\")
<\/a>https:\/\/www.taste.com.au\/recipes\/high-protein-scrambled-eggs-recipe\/pmvs291e<\/p>\n
![\"Egg,](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/10\/egg-lentil-and-coconut-curry-hero-201577-1.jpg\")
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