Health Benefits of Egg Whites versus Whole Eggs


Egg Whites versus Whole Eggs

Eggs are packed with numerous health benefits and they are greatly influenced by the content of the egg that you eat – egg white or a whole egg. For many years, different researchers have studied the importance of eggs and how the quantity you consume affects your overall health.

Without any doubt, the health benefits of a whole egg differ from that of egg whites.

Egg whites are the clear, thick liquid (raw), and the whitish portion (cooked) that enclose the yellowish yolk of an egg. In contrast, a whole egg consists of both egg white and yolk.

         Water%          Protein%            Fat%            Ash%

Egg White (58%)









Whole Egg (100%)  








Table 1: Chemical Composition of an Egg

From the table above, you will notice that egg whites have lower calories than a whole egg. This implies that egg whites contain fewer proteins, fat, minerals, and micronutrients than a whole egg.

In this article, I will highlight some important health benefits of both egg whites and a whole egg, before choosing the one that is best for bodybuilding and weight loss.

Health Benefits of Egg Whites

Composition of Egg Whites

Egg whites contain different proportions of nutrients and minerals with varying degrees of health benefits. Some of the nutrients include:


Egg whites contain 10% protein and about 67% of protein present in whole eggs. The good part is that the protein found in egg whites is high-quality and this is essential for proper bodily functioning. High-quality protein helps you to maintain and build muscles and at the same time, maintain a lean body mass. This is very important for people who want to lose weight without having to worry about adding extra fat after eating eggs.

Egg whites have more protein and lower calories hence, eating them will not only fill you up, it will also ensure that you don’t gain extra fat. That way, you will focus on building muscles and worrying less about gaining extra fat.

Low fat

Losing excess fat just got better. Many studies have reported the high levels of fat and cholesterol in eggs and this has made many people warn against the consumption of eggs if one intends to lose excess fat. Well, the good news is that egg whites contain a minimal amount of fat and zero cholesterol. This implies that it is the egg yolk that contains fat and cholesterol. Hence, eating egg whites is healthy and doesn’t pose a risk of excess calories.

So, if you want to limit your intake of fat and cholesterol, stick to egg whites. This will help your weight loss journey and reduce the probability of gaining excess fat that comes with eating a whole egg.

Whole Eggs

The importance of eating eggs cannot be overemphasized. Eggs are a healthy source of protein and fats. While people who want to lose weight or build muscles might not enjoy the idea of eating a whole egg, others see eating whole eggs as a way of getting the full nutrients for optimal functioning.

Eating egg yolks and its risks on human health are some of the controversial topics that have ensued over the years. While some studies link egg yolks to heart problems due to its high level of cholesterol, others don’t find any causal relationship between egg yolk and heart problems.

Whole eggs contain both egg whites and egg yolks with the latter containing about 186mg of cholesterol. By eating a whole egg, you will enjoy double nutritional value (a protein which is found in egg white and Vitamin B2, B12, D, and Iron which are in egg yolk).

So, instead of overriding the importance of a whole egg in your nutrient, it is important to visit a health professional for professional advice. This will allow you to make the best choice for your health.


Health Benefits of Egg Whites

Egg whites have a lot of nutritional value and health benefits. They include;

Egg Whites are a Good Source of Protein

As a bodybuilder, it is important to have a healthy mix of protein in your diet and what better way to add it than to eat a couple of egg whites. Egg whites contain high-quality protein that helps in building muscles and staying full.

Various researches have shown the effectiveness of egg whites in curbing unnecessary food cravings, boosting energy levels, and increasing satiety. Protein-rich breakfasts that include egg whites tend to lower the levels of hunger, increase satiety, and boost weight loss. This implies that adding egg whites to your meals is a great way to boost weight loss and energy levels.

Egg Whites contain Potassium

Many studies show that potassium is an essential electrolyte that is necessary for healthy heart functioning, strong bones, and cellular functioning. About 56mg of potassium is present in each egg white. Studies show the influence of potassium in boosting vasodilation (widening of blood vessels).

Egg Whites contain Riboflavin (Vitamin B12)

Riboflavin is an essential vitamin that is found in egg whites. It has antioxidant properties that enable it to break down harmful free radicals in the body. It is linked with the promotion of metabolism and the production of red blood cells.

Egg Whites and Skin/Hair Care

Over the years, it has become a common practice to use egg whites for skincare. While some people use it to improve the overall appearance of the hair and boost hair growth, others use it as face masks for nourishment and tightening the pores in the skin. Although there is no scientific evidence for its effectiveness, many people continue to use egg whites for skin/hair care.

Health Benefits of Whole Eggs

Whole eggs are nutritious and beneficial to the overall wellbeing. Since egg whites are a portion of whole eggs, eating whole eggs implies that you will be getting other nutritional value from the egg yolk. They contain protein, vitamins, and other essential minerals for the proper functioning of the body.


The difference between a whole egg and egg white is egg yolk. If your goal is to lose weight or build your muscles, you might want to choose egg whites over whole eggs. More importantly, contact your health provider for the best option for your health.


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