Potential Benefits of Whole Egg vs. Egg White Consumption
Low in Calories and Fat
Eggs are relatively low in calories and fat, even with the yolk. However, egg whites are lower in calories and fat, with about 18 calories and no fat, compared to whole eggs at 38 calories and 5 grams of fat. All food has calories; you need both calories and fat to survive. Some fats are healthier than others, specifically mono- and polyunsaturated fats. These healthy fats are found in whole eggs along with saturated fat, whereas egg whites have almost no fat.
Good Source of Protein
Eggs contain protein and all of the essential amino acids. Whole eggs contain almost double the protein of egg whites. In general, people should aim to get 10% to 35% of their daily calories from protein. Experts recommend that for adults, females should get 46 grams of protein daily, and males should consume 56 grams. Both whole eggs and egg whites can help people get their recommended daily protein intake.
Heart-Healthy
There has been controversy about whether whole eggs are a heart-healthy source of protein. Previously, guidelines recommended limiting eggs, especially for people with or at risk of heart disease due to their saturated fat content. However, more recent studies have not conclusively shown that whole egg intake is detrimental at typical levels.
Cholesterol-Free
A whole egg contains about 200 mg of cholesterol, and egg whites contain no cholesterol at all. The previous recommendation limited whole eggs to no more than three times per week. However, new data suggests that for those without elevated cholesterol levels, eating eggs a few times a week may not be a significant health risk.
FAQs:
- Are eggs good for me?
Eggs are a good source of protein and can be part of a heart-healthy diet when consumed in moderation. - Are egg whites a better choice than whole eggs?
Egg whites are lower in calories and fat, but whole eggs contain all of the essential amino acids and other beneficial nutrients. - Can I eat eggs every day?
Yes, but it’s recommended to eat eggs in moderation, as part of a balanced diet. - Are eggs high in cholesterol?
Yes, a whole egg contains about 200 mg of cholesterol, but egg whites contain no cholesterol at all.
Author Bio:
Dr. Angela Ryan Lee is an Ohio-based board-certified physician specializing in cardiovascular diseases and internal medicine.
