Are Egg Whites Really Healthier Than Whole Eggs? An RD Officially Sets the Record Straight

The whites are good for you, but they’re not the optimal option. Here’s what this nutritionist has to say about eating whole eggs vs. egg whites.

If you've ever tracked macronutrients and found yourself short on protein, you may have loaded up on an extra serving or two of egg whites for a protein boost. Egg whites are good for you—they contain more than 26 grams of protein per cup, along with 126 calories, less than 2 grams of carbohydrates, and negligible fat. There's no denying egg white nutrition when it comes to clean, vegetarian protein.

What's in an Egg White, Anyway?

Egg whites are technically more water than anything: They're made up of about 10 percent protein and 90 percent water, says Emma Newell, RD, LDN, a registered dietitian with NourishRX based in Salem, Mass. When you look at a whole egg, the majority of the protein comes from the egg white—which is a complete protein, meaning it contains all nine essential amino acids (great for vegetarians!). But overall, other than protein, egg white nutrition is minimal, says Newell.

Comparing the Nutritional Value of Egg Whites vs. Whole Eggs

If you're wondering if whole eggs are healthy, the answer is a resounding yes. Eggs are one of the most nutrient-dense foods out there, provided you eat the whole thing, whites and yolk. Nutrient density refers to a food's nutritional value relative to its calorie count. Nutrient-dense foods pack in a ton of macro- and micronutrients for how few calories they are. Case in point: From one large egg, you'll get 13 essential vitamins and minerals and 6 grams of protein for a small 70 calories.

Egg Yolk Nutrition

It's true, the yolk of an egg contains about 5 grams of fat and 211 milligrams of cholesterol, which may be two reasons some opt for egg whites over the whole egg. But by not eating the egg yolk, you're missing out on key micronutrients, says Newell. These include lutein and zeaxanthin, two carotenoids essential to eye health; choline, which has been shown to improve memory and performance (eggs are one of the few food sources of choline); and folate, known to reduce neural tube defects in fetuses. Yolks are also high in vitamin B12, riboflavin, and fat-soluble vitamins A, D, and K, adds Newell.

The Bottom Line on Egg White Nutrition, According to an RD

Eating egg whites alone may not provide adequate nutrition, and even though they are full of protein, eating them alone without other macro- and micronutrients can detract from the overall satiety and satisfaction at mealtime, says Newell.

Unless it's just your personal preference, "I wouldn't recommend consuming egg whites over the whole egg," she says. "Egg whites solely provide a protein source, and if you're not including the egg yolk, you're missing out on key nutrients and overall satisfaction that the whole egg can provide."

Some people also talk anecdotally about egg whites causing constipation. While there's not much research out there showing this, Newell says it could be due to the fact that eggs don't contain dietary fiber, which is helpful for consistent bowel movements.

Newell adds that while egg yolks do contain dietary cholesterol, studies have shown that overall saturated fat has a greater impact on cholesterol levels in the body, and therefore heart disease risk, than dietary cholesterol. Translation? "Those at risk for heart disease can safely consume whole eggs while following an overall balanced diet [incorporating] whole grains, fruits, and vegetables," Newell adds.

Healthy Ways to Eat Egg Whites

The classic way to use egg whites is to replace some or all of the whole eggs with them in an omelet, adding lots of fresh vegetables, a little cheese, and some potato hash or whole-grain toast on the side for a balanced, satisfying meal, Newell suggests. You can also use egg whites in nontraditional ways, such as baking it into your granola (one egg white is the perfect way to get it extra crispy!) or mixed into homemade protein bars (it's tasteless, but adds a protein boost to the final product).

Of course, whipped egg whites are essential to baked treats such as meringues, souffles, and angel food cake. (Learn how to master whipped egg whites here.) You'll get the best results with these recipes using egg whites separated from the whole egg rather than boxed egg whites sold at supermarkets.

You may also find dried egg whites on store shelves. It can be more convenient than fresh or liquid egg whites, as the dried version has a longer shelf life and doesn't need to be stored in the fridge, says Newell. (But did you know you can actually freeze egg whites?) You simply reconstitute the store-bought, dried egg whites with water and use as directed. Some companies, such as Naked Nutrition, also produce protein powder made from egg whites as an alternative to whey or casein proteins. This is a good option for those with dairy allergies to add to things like smoothies or to use in baking, says Newell.

If you do prefer to eat egg whites, here are some of our favorite healthy recipes to try.

01 of 05

Cloud Eggs

Cloud Eggs on Toast
Siim V & Julia K/Getty Images

Separate the egg whites from the yolks and whip them, then fold in your desired toppings and drop the yolks on top. You'll thank us later!

02 of 05

Mushroom and Egg White Omelet

Mushroom and Egg White Omelet
Charles Masters

Feel free to swap in one whole egg for an egg white in this simple recipe, equally delicious for breakfast, lunch, or dinner.

03 of 05

Soufflé Pancake with Miso Mushrooms

Soufflé Pancake with Miso Mushrooms
This is likely unlike anything you’ve made before—and that’s exactly why we love it. Folding whipped egg whites into a savory pancake batter makes it puff up as it cooks, resulting in a buttery, crispy crust and a tender, fluffy center. The mushroom-bok choy mixture served overtop is just as delightful. Get the recipe: Soufflé Pancake With Miso Mushrooms. Greg DuPree

Savory breakfast lovers will go crazy for this Japanese-inspired pancake made with whipped egg whites and cooked like a frittata.

04 of 05

Slow-Cooker Angel Food Cake

Slow-Cooker Angel Food Cake
Whether you make it in a slow cooker or bake it in the oven, angel food cake gets its lift from properly beaten egg whites. Unlike heavy cream, which is best whipped when very cold in a very cold bowl, egg whites whip better at room temperature. Leave your eggs out for a couple of hours before baking or set them in a bowl and cover them with some warm water. This should warm them up in about 15 minutes. Once your angel food cake has cooled, it’s best sliced with a serrated knife: those tiny teeth and a gently sawing motion will cut neatly through the cake without deflating it. Get the recipe: Slow-Cooker Angel Food Cake. Victor Protasio

Beat egg whites with cream of tartar before letting your slow cooker do all the work. Serve with macerated strawberries for a sweet treat.

05 of 05

Chocolate Chip Meringue Kisses

Chocolate Chip Meringue Kisses
These airy bites have just four ingredients. Scattered nuggets of chocolate add another layer of flavor and texture to an otherwise basic cookie. Get the recipe. David Prince

You only need four ingredients to make these light-as-air, bite-sized treats, perfect for an afternoon pick-me-up or lighter post-dinner sweet.

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  1. USDA FoodData Central. Egg, white, raw, fresh. Accessed February 6, 2023.

  2. USDA FoodData Central. Eggs, Grade A, Large, egg yolk. Accessed February 6, 2023.

  3. Zampelas A, Magriplis E. New insights into cholesterol functions: A friend or an enemy?Nutrients. 2019; 11(7):1645. doi:10.3390/nu11071645

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