Many people swap whole eggs for egg whites, as the whites are lower in calories and cholesterol but still high in protein. However, egg yolks can provide essential nutrients that support muscle and bone health. It’s important to consider your health goals when choosing between whole eggs and egg whites.
Whole eggs and egg whites can both be nutritious parts of a balanced diet. Egg whites are low in calories and free of cholesterol. They are a popular choice for people who are managing their weight or trying to lower their dietary cholesterol.
In comparison, whole eggs give you protein plus extra vitamins, minerals, and heart-healthy fats that support overall health.
For most people, whole eggs are a better choice because they provide a wider range of nutrients your body needs. However, if you’re looking to boost protein without adding extra calories or fat, egg whites can be a good option.
Here’s how the nutrition of one large egg compares to two large egg whites, a common substitution for one whole egg:
| Whole Egg | Two Egg Whites | |
| Calories | 72 | 34 |
| Carbs | 0.48 grams (g) | 0.48 g |
| Protein | 6.24 g | 7.2 g |
| Fat | 5 g | 0.1 g |
| Sodium | 64.9 milligrams (mg) | 109.6 mg |
| Cholesterol | 207 mg, or 69% of the Daily Value (DV) | 0 mg |
| Vitamin A | 90.5 micrograms (mcg), or 10% DV | 0 mcg |
| Vitamin B12 | 0.513 mcg, or 21% DV | 0.06 mcg, or 3% DV |
| Vitamin B2 (riboflavin) | 0.21 mg, or 16% DV | 0.29 mg, or 22% DV |
| Vitamin D | 49.5 International Units (IU), or 6% DV | 0 IU |
| Choline | 169 mg, or 31% DV | 0.726 mg, or 0% DV |
| Selenium | 15.6 mcg, or 28% DV | 13.2 mcg, or 24% DV |
Egg whites and whole eggs both provide protein, selenium, and riboflavin (B2). Egg whites have almost no fat or cholesterol and are much lower in calories. Most of the protein is found in the whites, but the yolk still contributes some. It takes about two egg whites to equal the protein in a whole egg.
Whole eggs provide vitamin A and are much higher in vitamin B12. They’re also one of the few natural sources of vitamin D and are rich in choline, a nutrient that supports brain and nerve function.
Both egg whites and whole eggs can benefit health, but which one is better for you may depend on your health goals.
Egg Whites
Here’s a look at the potential health benefits of egg whites:
- May support weight loss: Egg whites have less than half the calories of a whole egg and are high in protein. This makes them a good choice for people who want to lose weight while still getting enough protein.
- Cholesterol-free: Because they have no cholesterol, egg whites were once seen as the better choice for heart health. Newer research shows that saturated fat, not the cholesterol in eggs, is more likely to raise blood cholesterol. Still, if you already have high cholesterol, adding more egg whites to your diet may be a smart option.
- Good source of protein: Two egg whites can replace one whole egg and provide slightly more protein. They’re also a complete protein, supplying all the essential amino acids your body needs.
Whole Eggs
Here’s a look at the potential health benefits of whole eggs:
- May benefit heart health: While research is mixed, some studies have linked eating one whole egg per day to higher HDL (“good”) cholesterol and lower LDL (“bad”) cholesterol. Higher HDL levels may help reduce the risk of heart attack and stroke.
- Improves muscle growth: Whole eggs contain a variety of nutrients that may be beneficial for muscle growth. One study found that people who ate whole eggs immediately after resistance training experienced greater muscle protein synthesis (the process of building new muscle tissue) compared to eating egg whites alone.
- Boosts bone health: Eggs are a good source of vitamin D, which is important for maintaining strong bones. A study found that eating eggs may help increase the production of alkaline phosphatase, a group of enzymes that can strengthen bones.
Egg whites and whole eggs can both fit into many eating plans. Here’s which one may work best for the type of diet you follow:
- Low-calorie diets: Egg whites can be helpful for low-calorie diets because they reduce calories while boosting protein intake.
- High-protein diets for muscle gain: Studies suggest whole eggs are more effective for building muscle. Still, egg whites can be a good option if you need to hit your protein target with less fat and calories.
- General, balanced diet: For most adults, eating one to two eggs a day can be a nutritious part of a balanced diet.
- Low-cholesterol diets: If your healthcare provider has recommended you follow a low-cholesterol diet, egg whites may be a better option.
While eggs are generally safe, there are a few things to keep in mind:
- Foodborne illness: Eating raw or undercooked eggs (both whole and whites) can increase the risk of Salmonella infection. Cook eggs until yolks and whites are firm. Buy pasteurized eggs for use in recipes that call for raw or lightly cooked eggs.
- Decreased nutrient absorption: Raw egg whites contain avidin, a protein that binds to biotin (a B vitamin), reducing its absorption. Cooking egg whites inactivates avidin, making it unable to interfere with biotin absorption.
- Allergies: Egg allergies, especially in children, are among the most common food allergies. Many people outgrow them, but anyone with an egg allergy must avoid eggs completely.
Whether you prefer egg whites, whole eggs, or a combination, here are a few ways to enjoy them:
- Use one whole egg with two egg whites for a high-protein option that’s lower in fat and cholesterol
- Scramble eggs with vegetables, herbs, and a dash of salt for a boost of flavor and nutrients
- Pair eggs with whole-grain toast, avocado, and fresh fruit for a balanced breakfast option
- Add pasteurized egg whites to smoothies for a protein boost
- Top your salad with boiled eggs, with or without the yolk
- Swap one whole egg for two egg whites in baked goods recipes
Keep eggs refrigerated at 40°F (4°C) or colder, and cook them to an internal temperature of 160°F (71°C) to prevent foodborne illness.
Whole eggs have a complete nutritional profile, providing essential vitamins, minerals, and heart-healthy fats that support overall health. Most adults can eat one or two whole eggs daily without significant effects on their cholesterol.
Egg whites are lower in fat and calories, contain no cholesterol, and are high in protein, which makes them a good choice for people on low-calorie or low-cholesterol diets.
Talk with a registered dietitian nutritionist or your primary care provider to determine which type of egg fits best with your health needs.
