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Egg Whites vs. Whole Eggs

Is an Egg White Omelet Healthier Than One Made From Whole Eggs?

Egg white omelets and sandwiches have made their way onto many breakfast menus, but is choosing egg whites over whole eggs really the best choice nutritionally? If you're looking to cut calories, fat, and cholesterol from your diet, egg whites might be a better option, but check out what you might be missing by skipping out on the yolks.

Two large eggs Three egg whites One large egg plus two egg whites
Calories 142 48 103
Fat 10 g 0 g 5 g
Sat. Fat 4 g 0 g 2 g
Cholesterol 422 mg 0 mg 211 mg
Sodium 140 mg 165 mg 180 mg
Protein 12 g 12 g 14 g
Riboflavin (B2) 0.4 mg 0.3 mg 0.4 mg
Vitamin B12 1.2 mcg 0 mcg 0.6 mcg
Vitamin D 35 IU 0 IU 17.5 IU
Iron 1.8 mg 0 mg 0.9 mg

While choosing straight-up egg whites does lower the omelet's calorie, fat, and cholesterol content, it also makes the meal void of vitamins B2, B12, D, and iron. If you're concerned about getting enough of those nutrients, a good option would be to eat an omelet made of one whole egg and two egg whites. It's still low in calories, fat, and cholesterol, but you'll get some vitamins from the egg yolk.

Image Source: POPSUGAR Photography
Corinna15037659 Corinna15037659 3 years
Since June, my usual breakfast has been three large eggs scrambled with a lot of cheese and a piece of fruit. I've lost 30 pounds and my blood pressure and LDL cholesterol are both lower. This breakfast leaves me so satisfied that I eat far less the rest of the day.
superbuffy superbuffy 5 years
You can get the b2,b12,D from other foods or supplements.
Gabriela-Une-Vie-Saine Gabriela-Une-Vie-Saine 5 years
I usually use two whole eggs and an extra white or two in my eggs for extra volume!
liquamax liquamax 5 years
The sense of satisfaction I get egg can never replace the faith that I have made for themselves by eating fewer calories, which is formed nutritionally anyone. I am also surprised that the average dose is two large egg which is crazy! glucosamine for dogs
TheIronYou TheIronYou 5 years
A recent research indicates that when hens are fed with a diet low in omega-6 fatty acids from a young age (feed high in wheat, barley, and milo and lower in soy, maize and sunflower, safflower and maize oils) their eggs have higher quality and may cause less oxidative damage to human health. In particular the research reveals that eggs laid by hens with healthier feed can lessen the oxidation of the “bad cholesterol” (i.e., LDL). Of course, better eggs have usually higher prices but it might worth spending those few extra bucks if your health is involved. So choose wisely! Peace Mike
yse yse 5 years
I actually prefer just the whites. When i was a kid I would ask my mom to make me sunny side up eggs, I'd eat around them, and then try to pawn the yolk off on her. I didn't realize at the time you could actually *separate* them. That was a revelation! Something about the off yolky taste/texture that makes me a bit queasy.
Giasbash6260 Giasbash6260 7 years
I ate THREE WHOLE EGGS TODAY... GASP! Ha Ha! They were delish! Omega-3 Enriched & Perfect!
Autumns_Elegy Autumns_Elegy 7 years
I like the whole egg, a soft gooey yolk is the best part! The calorie intake isnt so bad when you feel full for ages after.
kaylasix kaylasix 7 years
I actually don't like yolks or scrambled eggs, so I usually just eat the whites anyway. I do like leb357 and order them over hard then eat around the yolk or hardboil them and just eat the white. Delicious!
Spectra Spectra 7 years
I do the one whole egg plus two whites thing. I like the taste and nutrition of the yolk, but I want more substance than just one egg so I add whites. I save the yolks and make facial masks out of them.
Wild-Magelet Wild-Magelet 7 years
I actually make my omelettes with two whole eggs AND three extra egg whites. I like them big and fluffy! :) I figure that's still only about 200 calories and the rest of my diet is fairly low in fat, so I don't worry about it.
Camarogirl67 Camarogirl67 7 years
WOW, I need to eat the yolks! RDA for B-12 is 2.4 mcg for adult females. As a vegetarian, I need all the B-12 I can get. This is great info! No more just whites for me.
chillchic chillchic 7 years
Wow, I always womdered if I would be losing nutrents if I decided to eat just the yolks instead of the whole egg. I usually just eat the whole egg since I don't have money to waste half a carton if I purchased a full carton.
simplyfab87 simplyfab87 7 years
Eating the whole egg is so much better.
leb357 leb357 7 years
I'm allergic to the yolk, so it's just the whites for me! I've refused to eat the yolk since I was a little kid though, I'd always get my eggs "over hard" and eat around it.
ticamorena ticamorena 7 years
I think the sense of satisfaction I get from the whole egg could never be substituted for the belief that I'm doing myself a favour by eating fewer calories that are rendered nutricially devoid. I'm also surprised that the average serving of egg is two (american) large sized eggs- that's crazy!
syako syako 7 years
Whole eggs for me too. Not worth it! :)
Splintera Splintera 7 years
I'm with you guys. I'd feel horrible about throwing egg yolks away.
darc5204 darc5204 7 years
I third that opinion; eggs are fine the way they are. Despite the bad repuation, multiple well-controlled studies have shown that eating eggs is not linked to heart disease.
mamasitamalita mamasitamalita 7 years
amen tlsgirl... I very much believe that certain foods should just be consumed as is. eggs have so much to offer anyways, so how about I cut back on some of the fattier or high cholesterol foods I could choose the rest of the week?
tlsgirl tlsgirl 7 years
In the balance of yummy yolk versus flavorless and slimy white, yolk will always win. The maybe three eggs that I eat per week aren't going to the thing that kills me.
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