Egg Whites vs. Whole Eggs: Which Is Healthier?

Eggs are a breakfast staple, packed with protein and nutrients but should you eat the whole egg or stick to just the whites? While egg whites have long been marketed as the “healthier” option due to their low fat and cholesterol content, the full picture is a bit more nuanced. Here's what the science says about egg whites vs. whole eggs when it comes to fat, protein, and cholesterol.

1. Egg Whites Are Low in Fat but That’s Not the Whole Story

If you’re cutting calories or saturated fat, egg whites offer a clear advantage. The white of a single egg contains just 17.7 calories and nearly zero fat, while a whole egg has about 38.1 calories and 5 grams of fat including 1.6 grams of saturated fat.

That said, not all fats are bad. Whole eggs also contain heart-healthy monounsaturated and polyunsaturated fats, which can support overall cardiovascular health when part of a balanced diet.

Quick comparison (per egg):

• Calories: 38.1 (whole) vs. 17.7 (white)

• Total fat: 5g (whole) vs. <0.1g (white)

• Saturated fat: 1.6g (whole) vs. 0g (white)

2. Both Contain High-Quality Protein

Protein is one area where both whole eggs and egg whites shine. Egg whites deliver about 3.6 grams of protein, while a whole egg contains around 6.2 grams. Both provide all nine essential amino acids, which makes them complete proteins something not all plant-based sources offer.

For reference, the recommended daily intake of protein is:

• 46 grams for women

• 56 grams for men

If you're looking to build or maintain muscle, both forms of eggs can support your goals. Ounce for ounce, egg whites offer slightly less protein but remain a strong low-calorie option.

3. Cholesterol: Whole Eggs Are High, But Context Matters

Egg yolks contain about 207 milligrams of cholesterol which sparked concern for decades. Egg whites, on the other hand, contain none. However, newer research shows that for most healthy people, dietary cholesterol doesn’t significantly affect blood cholesterol.

That said, individuals with certain health risks should still limit egg yolk intake. Doctors often recommend sticking to 2–3 yolks per week for people with:

• Heart disease or high cholesterol

• Type 2 diabetes

• Congestive heart failure

If you fall into one of these categories, switching to egg whites may help you maintain protein intake without raising cholesterol.

4. Whole Eggs Are Nutrient-Dense

While egg whites are low in fat and calories, they also lack the nutrients found in the yolk. Whole eggs contain:

• Choline (169mg per egg), essential for brain function

• Vitamin D, A, and B12

• Iron, zinc, and selenium

Egg whites offer some riboflavin and selenium, but their micronutrient content is significantly lower.

5. What About Liquid Egg Whites?

Liquid egg whites, often sold in cartons, are pasteurized and easy to use. They're a safe and convenient option for those who want to avoid yolks. Just check the ingredient list some brands may include additives for texture or shelf life.

Who Should Avoid Eggs?

While eggs are safe for most people, they’re not for everyone. You should avoid or limit eggs if you have:

• An egg allergy

• High cholesterol or heart disease risk (limit whole eggs)

• Concerns about foodborne illness (avoid raw eggs)

Choosing the Right Option for You

Whether you choose whole eggs or egg whites depends on your individual health goals:

• Choose egg whites if you’re watching cholesterol or calories.

• Choose whole eggs if you want a more nutrient-rich food source and have no heart disease risks.

Most people can safely consume one whole egg per day as part of a balanced diet that includes fruits, vegetables, whole grains, and lean proteins.

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