Egg whites are low in calories, carbs, fat, and cholesterol, but high in protein. They provide fewer nutrients compared with whole eggs.

Eggs contain many beneficial nutrients that may help improve cognition, blood lipid markers, and body composition.

However, nutrients aren’t evenly distributed between the different parts of an egg, such as the egg yolk and egg white. This means the nutritional value may vary depending on whether you eat the whole egg or just the egg white.

Keep reading to learn more about the nutritional profile of egg whites and how they compare to whole eggs.

Nutrition facts of egg whites and whole eggs

Egg whites are the clear, thick liquid that surrounds the yellow yolk of an egg.

In a fertilized egg, they act as a protective layer to defend a growing chicken from harmful bacteria and provide some nutrients for its growth.

Most of an egg’s vitamins, minerals, and lipids are found in the egg yolk, while egg whites comprise around 87% water and 10% protein.

If you remove the yolk and eat only the egg white, the nutritional value of your egg will change considerably.

The chart below shows the nutritional differences between the egg white of a large egg (34 grams [g]) and a whole, large egg (50.3 g).

The Daily Values (DV) are presented in percentages (%) and calculated using the DVs from the Food and Drug Administration (FDA):

Egg whiteWhole eggCalories1874 Protein3.6 g6.2 gFat0 g5 gCholesterol0%69%Vitamin A0%10%Vitamin B120%21%Vitamin B211%16%Vitamin D0%8%Choline0%31%Selenium8%28%

An egg white contains fewer calories and micronutrients than a whole egg, as well as less protein and fat.

Low in calories but high in protein

Research suggests that proteins in eggs are distributed fairly evenly across the egg’s different parts.

However, egg whites provide a much higher protein-to-calorie ratio than whole eggs, as they’re high in protein and low in calories.

For instance, if you consume the same amount of calories in egg whites as in one whole egg (74 calories), you’d consume nearly 15 g of protein, compared to 6.2 g.

Getting enough protein in your diet is important because it plays multiple roles in maintaining the structure, function, and well-being of your organs and muscles.

Research suggests that eating a high protein diet may provide several benefits for managing body weight and improving body composition, such as:

• increasing lean muscle mass
• reducing body fat levels
• promoting feelings of fullness
• reducing hunger
• improving gut health
• preventing bone loss in older adults

Due to their high protein content, eating egg whites may help you increase your protein intake without significantly affecting your caloric goals.

Egg whites also provide a “complete” protein, which means the protein contains all nine essential amino acids in the amounts your body needs to function at its best.

Low in fat and free of cholesterol

Eggs have been a controversial food choice in the past due to their high saturated fat and cholesterol content. Some healthcare organizations and researchers suggested it could increase your risk for cardiovascular disease.

All of the cholesterol and fat in eggs are found in the yolk. Egg whites, on the other hand, are almost pure protein and contain no fat or cholesterol.

For years, this meant that eating egg whites was considered healthier than eating whole eggs. However, studies have since shown the benefits of eating eggs and that the cholesterol in eggs is not a problem for most people.

Nevertheless, for some people — called “hyper-responders” — eating cholesterol will raise blood levels.

Hyper-responders have genes, such as the APoE4 gene, that predispose them to high cholesterol. For people with this gene or individuals with high cholesterol, egg whites may be a better choice.

Potential risks

Egg whites are usually a safe food choice. However, they do carry some risks.

Allergies

Though egg whites are safe for most people, egg allergies are possible.

Some research suggests that many of the allergens associated with egg allergies are found in the egg white.

Children experience egg allergies more often than other age groups, but 1 in 2 children outgrow the condition by the age of 3 years.

Salmonella food poisoning

Raw eggs and egg whites also pose a risk of food poisoning from the bacteria Salmonella, according to the FDA.

Salmonella may be present in the egg or on the eggshell, though modern farming and cleanliness practices can minimize this risk. Cooking egg whites until solid also significantly reduces your risk for this problem.

Reduced biotin absorption

Raw egg whites may also reduce the absorption of the water-soluble vitamin biotin. It’s found in various foods and is important in energy production.

Raw egg whites contain the protein avidin, which can bind to biotin and stop its absorption.

However, to cause a biotin deficiency, you have to eat large amounts of raw egg whites. Additionally, once the eggs are cooked, avidin does not have the same effect.

Egg whites vs. whole eggs: Which should you eat?

Egg whites are high in protein yet low in calories, fat, and cholesterol.

This might make them a good food for your diet if you have a low calorie target but want to maintain muscle mass, reduce appetite, and boost energy.

However, compared to whole eggs, egg whites are low in other nutrients.

Whole eggs are considered one of the most nutritious foods. They contain a wide range of vitamins, minerals, and healthy fats that may provide anti-inflammatory, anticancer, anti-oxidative, and immunomodulatory properties, among others.

If you want to benefit from both egg whites and whole eggs, consider adding egg whites to whole eggs to boost the protein content while keeping the calories down.

Frequently asked questions

Are two egg whites a day enough protein?

No, eating two egg whites only provides just over 7 g of protein. The Dietary Guidelines for Americans recommends adult males consume at least 56 g of protein daily and adult females 46 g.

Can I eat 10 egg whites per day?

Yes, you can eat 10 egg whites daily. However, eating a variety of lean animal and plant-based protein sources may provide your body with a much wider range of nutrients.

Are egg whites healthier than the yolk?

Egg whites have historically been deemed healthier than yolks due to their low calorie, fat, and cholesterol content. However, research suggests that egg yolks are healthy and, in fact, contain most of an egg’s vitamins and minerals, among other nutrients.

The bottom line

Egg whites are a high protein, low calorie food. This may be beneficial if you’re trying to maximize your protein intake while keeping your calories down.

However, it’s important to remember that whole eggs provide many more beneficial nutrients.

Consider eating both to maximize the benefits.