Registered Dietitian Nutritionist, Dr Chris Mohr, has a PhD in Exercise Physiology has written about nutrition for over 20 years. He has been an invited speaker around the world, including opportunities to speak at the White House and CIA.
What to Know About Egg Whites And Your Health
Eggs are a popular breakfast entrée and are also used in many baked dishes. Egg yolks are high in cholesterol, leading many people to prefer egg whites to the yolk. What is the nutritional value of egg whites, and how can you cook with them?
Nutrition Information
The yolk contains the fat and cholesterol content of an egg. If you want to get the nutrition of egg without the less-healthy nutrients, take out the yolk before cooking with eggs.
When you take away the yolk, you lose many vitamins like A, D, E, K, as well as DHA. Egg whites have fewer calories and no fat. The white of an egg has:
- 4 grams of protein
- 55 milligrams of sodium
- 1.3 micrograms of folate
- 6.6 micrograms of selenium
- 2.3 milligrams of calcium
- 3.6 milligrams of magnesium
- 4.9 milligrams of phosphorus
- 53.8 milligrams of potassium
Cooking with Egg Whites. You can usually replace a single egg in a recipe for two egg whites. Keep in mind that separating the yolk requires more handling of the egg, which may increase your risk of contracting Salmonella. Make sure you wash your hands thoroughly after handling eggs while cooking.
Benefits of Egg Whites
Good source of protein. Egg whites are an excellent way to add protein to your diet without adding calories. Protein helps your body build strong muscles and maintain muscle mass as you age.
Heart-healthy. While egg yolks are fine in moderation, if you are already at risk for heart disease or stroke, your doctor may recommend a heart-healthy diet. With no cholesterol, egg whites are a great addition. You could also mix one whole egg with another egg white for added protein without the added cholesterol and fat of the second yolk.
Keep in mind that eggs are often paired with breakfast meats like bacon and sausage. You may also be tempted to season your eggs with salt or fry them in oil. While egg whites are healthy, these additions to your diet are not. Don’t be tricked into thinking that by choosing to say no to the egg yolk, you can make less healthy choices in other places.
Risks of Egg Whites
Allergies. Eggs are a top food allergen in the United States. Most egg allergies come from albumin, which is a protein found specifically in egg whites. If you have an egg allergy, you may experience:
- Itchy, watery eyes
- Hives or other rashes
- Redness and swelling on your skin
- Stomach pain and cramps
- Diarrhea or constipation
- Nausea and vomiting
- Coughing and asthma-like symptoms
Biotin.Biotin is a vitamin that is crucial for the health of your hair, skin, and nails. It also aids in digestion of food and metabolism. By eliminating the egg yolk, you also get rid of the vital nutrient of biotin. If you eat eggs white for the nutritional benefits, consider adding these other foods to your diet for biotin:
- Oats
- Tomatoes
- Mushrooms
- Avocados
- Onions
- Swiss chard
- Sunflower seeds
- Chia seeds
- Peanut butter
- Cauliflower
- Banana
- Soy
- Berries
- Almonds
Bacteria Risks.Salmonella is common in eggs and can lead to food poisoning. Egg whites are as much of a risk as egg yolks. If you do eat eggs, make sure they are fully cooked first, since eating a raw egg puts you at a greater risk for contracting salmonella.
Vegetarian diet. If you are a vegetarian and do not eat red meat, egg yolks may be your only source of cholesterol. If you are a vegetarian, talk to your doctor about incorporating eggs (including the yolk) into your diet.
Talk to your doctor about whether eggs are a healthy choice for you. Remember, eating eggs is good for your diet as long as you get a healthy variety of other foods like fruits, vegetables, and whole grains.
Show Sources
A Healthier Michigan: “The Nutritional Value of Egg Whites Versus Egg Yolks: What Do You Use?
American Heart Association: “Are eggs good for you or not?”
Centers for Disease Control and Prevention: “Salmonella and Eggs.”
Mayo Clinic: “Egg Allergy.”
The American Journal of Clinical Nutrition: “Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men.”
Are Egg Whites Healthy? Here’s What a Dietitian Says
Sure, they contain protein. But do egg whites really deserve the health halo they’ve been given?
Registered Dietitian Nutritionist, Dr Chris Mohr, has a PhD in Exercise Physiology has written about nutrition for over 20 years. He has been an invited speaker around the world, including opportunities to speak at the White House and CIA.
Published on August 18, 2021
Reviewed by Dietitian
Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015.
In the nutrition world, it seems as if there are stories and questions that never go away. One of the longest-standing quandaries—is it OK to eat whole eggs or should I toss the yolks and just eat the whites? I’ll admit, I felt guilty of falling into this trap myself.
It started in high school, when my brother and I would read in fitness magazines that egg whites were a great source of protein. We convinced my dad to buy dozens of eggs each time he went to the store to feed our desire. One time he was checking out of a big-box store with so many eggs, a clerk was sure he was a baker and asked where he worked, because clearly there was no other need for so many eggs.
His response: “Not a baker. But I have teenage sons.” Point was taken.
It continued when I went away to college, I would go into the cafeteria and order nine egg whites every single morning to get as much protein as I could, but without the fat that is packaged with the yolk. But as the saying goes, that’s like throwing the baby out with the bath water. There’s much more to egg yolks than just their fat content. A whole lot more (read more on the health benefits of egg yolks here).
But let’s focus on the egg white nutrition facts for a minute. Exactly how healthy are egg whites? And do they really deserve the health halo they’ve been given?
Getty Images / Stefania Pelfini, La Waziya Photography
Egg White Nutrition
Here’s the nutrition facts for one egg white:
- 17 calories
- 4 grams protein
- 0 grams fat
- 0 grams saturated fat
- 0 grams carbohydrates
- 0 grams fiber
- 55 mg sodium
Egg White Benefits
They deliver on protein
The truth is, egg whites don’t offer much more than just protein. The protein in an egg white clocks in at 4 grams per egg, which is not nothing! It’s recommended we get approximately 50 grams of protein per day, so when you start your day with an egg white omelet made with two or more eggs, you’re getting a nice amount of protein to help you feel satisfied until your next snack or meal.
They’re low in calories
When it comes to an egg white, its calories clock in at just 17—so very low. If you’re watching your calorie intake, egg whites are a nice way to get satisfying protein, while keeping calories in check. That being said, you don’t want to eat too few calories—contrary to what the fad-diet world tells us, eating too few calories is one of the main reasons why people have trouble losing weight (read more on that here). So be sure to pair your omelet with plenty of nutrient-rich veggies, plus a healthy fat, like avocado or some cheese.
Don’t forget about the rest of the egg
Apart from the protein, there’s not that much going on with egg whites. The yolks, on the other hand, are truly nutrient powerhouses. Eggs have sadly been demonized because of the dietary cholesterol they contain. “Dietary cholesterol has a relatively small effect on serum (blood) cholesterol, compared to saturated fat,” says Spencer Nadolsky, D.O., who’s chief physician at Renaissance Periodization and certified by the American Board of Clinical Lipidology.
Many studies support this notion, like one published in the Journal of the American College of Nutrition that found that people eating about one egg daily had a 12% reduced risk of stroke compared to those who ate less. Another study in the American Journal of Clinical Nutrition examined more than 170,000 subjects and found that egg intake (about one egg per day) was not associated with an increased risk of heart disease.
Egg yolks do contain several helpful nutrients, such as vitamin D and iron. Added to all this goodness, “There are some lesser-known and very important compounds such as choline, which has been linked to a reduction in birth defects during pregnancy and improved brain health with age, and lutein, which is needed to maintain vision. Lutein is what provides the yolk with its golden hue,” says Liz Ward, M.S., RD.
Besides the evidence that the cholesterol in the yolk is not a health threat for healthy people, there is relatively little saturated fat in the yolk and, as I mentioned, there’s a ton of quality nutrition at an incredible affordable price.
And if that all was enough evidence, this is all supported by the recent American Heart Association Nutrition Committee statement published in late 2019, which concluded, “The elimination of specific dietary cholesterol target recommendations in recent guidelines has raised questions about its role with respect to cardiovascular disease.”
Specifically, regarding eggs, the advisory concluded:
- Healthy individuals can include up to a whole egg daily in heart-healthy dietary patterns.
- For older healthy individuals, given the nutritional benefits and convenience of eggs, consumption of up to two eggs per day is acceptable within the context of a heart-healthy dietary pattern.
- Vegetarians who do not consume meat-based cholesterol-containing foods may include more eggs in their diets within the context of moderation.
Bottom Line
If you simply prefer the taste of egg whites, there’s no harm in enjoying them. But while egg whites are healthy, you’re much better off eating the whole egg, as the yolks are where the nutrition benefits come into play. Plus, gram for gram, whole eggs are also one of the most affordable and highest-quality sources of protein available.
Disclosure: Chris Mohr, Ph.D., RD, is a partner with the American Egg Board’s Egg Nutrition Center.
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