Egg Whites Vs Whole Eggs: 5 Factors You Need To Consider For Your Diet

eggs in a metal basket

Are you torn between egg whites vs whole eggs?

All of us are aware that eggs are perfect for health. It is a portion of excellent food. Certainly, just like Jasmine rice, it is a part of breakfast and meals across the continents and the different cultures of the world.

Eggs have forever been an integral part of the cuisine. Typically, from age-old times to modern days. From primitive tribes to the most advanced and evolved societies. However, the raging question now is, out of the egg whites vs whole eggs, which is healthier? Should one eat just the white of the egg? Also, why is the whole egg harmful? Or is it harmful?

What should you eat? The white of the egg or the whole egg? Besides, is there any difference between the two? Usually, a horde of question surrounds the innocent-looking egg. And, you need to know the answers to all the above questions. After all, it is a matter of good health and well-being.

Clear all your confusions and doubts as you read further.

Egg Whites Vs Whole Eggs: The Differences

eggs on a wooden bowl

We know that the egg consists of two distinct components. Leaving the hard outer shell apart (as it is generally inedible), the inner part of egg consists of:

  • the yellow region (called the yolk), surrounded by
  • the egg white (translucent sticky liquid)

They not only look and feel different; even their constituents are very different. And so is their function.

The egg yolk encapsulates the germinal vesicle, which develops into the chicken. Generally, it is thought that the egg yolk matures into a chicken!  Whereas, the egg yolk is an abundant store of various kinds of nutrients. In turn, these are essential nutrients required by the germinal vesicle to grow into a chick.

The egg white, technically called the albumen, provides additional nutrients to the developing embryo. Also, it imparts physical support and shockproof surrounding to the yolk and the germinal vesicle.

The anatomy of an egg is very intricate and detailed. But for the current discussion, this should suffice.  Generally, this is the constitutional and functional difference between the egg white and the yolk. Now, it is time to look at their nutritional build-up. That will help us know which is healthier. The white or the whole egg?

Egg Whites Vs Whole Eggs: So, Which Is Healthier?

We will delve into the analysis of which nutrients are there in the white and yolk. Beforehand, it would be prudent to understand, what is the nutritional requirement of a human body.

First, we know the nutritional requirement of the body. Then we make a comparison about what the egg white offers to provide and what the yolk can do about it.

According to A Healthier Michigan, that is what will make the discussion logical and the conclusion worthwhile.

2000 caloriesIt provides the energy for various life systems in the body to function.
50 gmsBuilds and repairs tissues and muscles of the body
70 gmsHelps cell growth, protects organism, provides energy. Also, it improves the absorption of fat-soluble nutrients.
1000 milligramsIt makes the bones and teeth strong. Also, it ensures a healthy heart and muscular functions. It keeps the osteoporosis away.
380 milligramsIt is essential for the well-being of muscle, heart, and bone.
8 milligramsVery essential for carrying oxygen to different parts of the body.
700 milligramsIt aids in the growth, maintenance, and repair of muscles. Additionally, it also supports the kidney in waste extraction.
4044 milligramsVery useful in maintaining optimum blood pressure.
500 milligramsIt helps in the contraction of the muscles. Along with the intestines, it helps in the absorption of nutrients. Besides, it keeps the blood pressure healthy. And it regulates the function of the kidney.
11 milligramsIt aids in developing and maintain the immune system and aids cell growth.
1.2 milligramsIt repairs the connective tissues and is very good for hair and skin.
2.3 milligramsIt aids the metabolism of cholesterol, carbs, and amino acids.
55 microgramsIt is an excellent antioxidant, which supports the body.
Vitamin B1 or Thiamine
1.2 milligramsIt supports the brain, nervous system, muscles, heart, and digestive system.
Vitamin B2, Riboflavin
1.3 milligramsIt is an excellent oxidant and helps in the metabolism of fat and protein.
Niacin or Vitamin B3
16 milligramsIt helps the proper functioning of the heart. Also, it lowers the risk of heart diseases.
Pantothenic acid vitamin B5
5 milligrams.It helps the processing of carbs, protein, and fats. It keeps the skin healthy.
Vitamin B6
1.3 milligramsIt supports the heart and muscles. Along with this, it helps the body to fight depression.
Folic Acid
400 microgramsIt works on the DNA and the cell formations
Vitamin B12
2.4 microgramsIt helps make the DNA. And it is suitable for the health of the nerves.
Biotin or Vitamin B7
25 – 30 microgramsIt helps the liver and nervous system in staying healthy. Moreover, it also keeps the hair and the eyes healthy.
Vitamin A
900 microgramsIt is vital for vision, immune system, reproductive organs, Also for the functioning of other vital organs.
Vitamin E
15 milligramsIt is an excellent antioxidant. And also supports the immune system of the body.
Vitamin D
600 international unitsIt strengthens the bone and teeth by the assimilation of calcium.
Vitamin K
120 microgramsIt is very vital for blood, bone, and other vital organs.
Omega 3
250 milligramsIt keeps the brain, eye and the heart-healthy
550 milligramsIt is involved in lots of physiological processes.


In A Nutshell

Hence, we realize that the body needs a whole lot of nutrients to function optimally and stay healthy.

At the onset, let us view the protein values. The whole egg has 6 grams, while the egg white has 4 grams. Furthermore, the whole egg has five gms of fat, whereas the egg white has no fat. And as far as the cholesterol is concerned, the whole egg has about 211 mg. And the egg white has none. Additionally, seventy-one calories are packed in the whole egg as against only 16 calories in the egg white.

With this information, the egg white comes out as the clear winner. It supplies a sufficient amount of protein without the fat and cholesterol.

But then this analysis is not complete. Therefore, the decision skews in favor of egg white.  Look at what the above comprehensive table suggests. The body requires lots of nutrients and micronutrients in varying quantities every day. Therefore, a healthy option should be able to contribute as much as possible out of the big list.

If not all, let us scrutinize some essential nutrients needed by the body. Also, their contribution by the egg white and the whole egg, respectively.

  • Fat-Soluble Vitamins: AEDK

Vitamin A, E, D, and K are probably the essential vitamins needed by the body.  Besides, they directly influence the working and health of vital organs and functions of the body. Just to quote again from the above table, this group of Vitamins is significant for several purposes. It aids the vision, immune system, reproductive organs, and functioning of other vital organs. Moreover, it is responsible for the skeletal and structural strength of the body. And it is an excellent source of antioxidants and almost indispensable for the blood and the bones.

However, the egg white has none of these vitamins. Not even in traces. And the whole egg (because of the egg yolk) has 245 IU of Vitamin A, 684 mg of Vitamin E, 18.3 IU of vitamin D, and 119 IU of vitamin K. These quantities are a good part of the recommended daily requirement of particular vitamins.

In essence, the whole egg is a great contributor to this significant aggregate of vitamins. On this count, the whole egg scores a win over the egg white.

  • Carotenoids

Carotenoids are great for cardiovascular health. They ensure good vision and healthy eyes. Apart from boosting male fertility, they are excellent for healthy skin. Furthermore, it also has anti-tumor properties.

Nutritionists always suggest different ways to include carotenoids in the diet. Incidentally, the egg yolk (and hence the whole egg) has 21 micrograms of carotenoids. It is present in the form of lutein and zeaxanthin. Additionally, because of the presence of lipids (fats) in the whole egg, these carotenoids are easily absorbed by the intestine.

Well, the egg whites are devoid of carotenoids. And once again, looking at the variety of nutrition, the whole egg seems to be a better choice.

  • Type B Vitamins

The type B vitamins consisting of Vitamin, BI, B2, B3, B5, B6, B12 are again very vital from a nutrition point of view. Respectively, they support the brain, nervous system, the heart, and the digestive system. They also help in the processing of protein, carbohydrates, and fat. Along with, fights depression too. A good supply of type B vitamins ensures healthy skin.

These vitamins are available in reasonable quantities in the egg yolk. But, Egg white has very little traces though it has much higher Vitamin B1 and B2.

  • Choline

Choline is an essential nutrient for brain development. It improves cognitive power and boosts the nervous system also.

It reduces the probability of cardiovascular diseases. Egg yolk has choline. Hence, one can conclude that the whole egg is good for the brain and cognitive abilities.

However, choline is not present in the egg white. So, in a way, the whole egg improves mental power also.

  • Cholesterol

Cholesterol has earned itself a negative reputation as an unhealthy component of food. However, this blanket opinion about cholesterol is not correct, scientifically.

There are two types of cholesterol:

  • LDL: This is an acronym for Low-Density Lipo Protein. However, we only have to understand that this is bad cholesterol. And, it is bad for the blood vessels and the heart. Excessive LDL may lead to heart disorders.
  • HDL: This stands for High-Density Lipo Protein. On the other hand, we just have to understand that this is good cholesterol. HDL is good for the heart and associated blood vessels. Fortunately, the presence of HDL deters the build-up of LDL.

The egg (Egg yolk) contains 211 milligrams of HDL cholesterol. Therefore it is good, contrary to popular belief. Many people do not eat the whole egg because of the cholesterol in it.

In conclusion, the egg white is the best choice. Particularly, if someone is looking for a good source of protein. That which is easily accessible and reasonable too. The athletes, gym enthusiasts always seek out lean protein. And the egg white fits the bill perfectly. Also, for people who want to abstain from fat and calories, egg white is the obvious choice.

But sometimes the whole egg is a better option.  Especially when well-balanced nutrition is on the list. And wholesome food desired, It offers a host of nutrients in addition to the protein. It is probably the cheapest source of proper nutrition and hence is famous world over.

Conclusively, many nutritionists believe that a diet consisting of whole and egg white would be the most appropriate.

Why Are Eggs Essential In A Healthy Diet?

breakfast with eggs

As the says, eggs are indeed a significant part of a healthy diet throughout the world. It is because of over 25 essential nutrients packed in that small egg along with protein.

The eggs are a good source of protein. Additionally, it has vitamins A, E, D, and K. Also, it has a range of B type vitamins, BI, B2, B3, B5, B6, and B12 too.

Moreover, it is an excellent source of sodium, magnesium, phosphorus, and manganese. The fat in the egg helps in the absorption of the carotenoids.

Someone rightly said eggs are one of the most nutritious food on the planet. Hence it finds its way to the dining table too.

How Many Eggs Are Allowed To Eat Per Day?

Even good things need to be done in moderation for it to remain good. Eggs are superfoods. But, just because it is an excellent source of protein and other nutrients, one must avoid eating too many in a day.

Certainly, eggs inherently increase the heat in the body. Secondly, excess of protein at a time may be difficult for the digestive system to handle.

And lastly, care should be exercised to ensure that no intake of any nutrient exceeds the recommended daily allowance.

Given all the above factors, for an average adult, and according to most of the experts worldwide, three whole eggs are sufficient. However, if it is only for the egg white, one can consume four egg whites in a day. It can be a little more for bodybuilders and sportspersons. But generally, three whole eggs in a day should not be exceeded.

Some even suggest a mix of whole egg and egg whites in a week. The advantage is access to all-round nutrition and being safe as well. It ensures proper nutrition and smooth working of the body.


Eggs are an excellent source of nutrition and should be a part of a healthy diet. The egg white vs whole egg have their advantages and limitations. Lastly, one must know the activities and needs of the body. Accordingly, one can go for the whole egg or egg white.

Either way, you will have a good supply of healthy nutrients. Eat healthily, stay healthy.


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