Eggs are a breakfast staple for many – and they don’t get old because they can be prepared in so many ways. Scrambled, over-easy, hard-boiled, poached; mixed with cheese, meat and veggies, or on top of sandwiches. The possibilities can feel endless.
But whether or not eggs are good for you is contested, and sometimes unclear. This debate can be complicated by the division of the egg white and the egg yolk. Many wonder if egg whites are a healthy option. We spoke with Mary Sabat, MS, RDN, LD, a nutritionist and owner of BodyDesigns to find out what you need to know about egg whites.
Are egg whites healthy?
Yes! Sabat says, “Egg whites are indeed considered a healthy food option. They are low in calories, fat and cholesterol while being high in protein and essential nutrients.” She adds, “Protein is crucial for building and repairing tissues, producing enzymes and hormones, and supporting overall growth and development.”
Neither one is particularly unhealthy – they are just different. Egg whites are an excellent source of protein and are low in fat and cholesterol. Egg yolks are also high in protein, and are also a good source of other vital nutrients.
However, the yolks do contain more unsaturated fat and are higher in calories.
“Egg yolks contain dietary cholesterol," Sabat says. "Individuals with specific health conditions, such as familial hypercholesterolemia, may need to limit their dietary cholesterol intake.”
How many egg whites can you eat a day?
The American Heart Association says eating one egg or two egg whites per day is healthy for those who like eggs as a part of their diet. But how much you can eat per day is going to be dependent on what else you consume that day. If you are eating foods that don’t have a lot of cholesterol or protein, you could eat more eggs.
The bottom line? Eating eggs is something you can feel good about, especially if your goal is weight loss.
Sabat says, “The protein and healthy fats in eggs can help you feel full and satisfied, which may aid in weight management by reducing overall calorie intake.”
With the exception of niacin and riboflavin, the yolk contains a higher proportion of the egg's vitamins than the white, including vitamins B6 and B12, folic acid, pantothenic acid and thiamin. All of the egg's vitamins A, D, E and K are in the yolk. Egg yolks are one of the few foods naturally containing vitamin D.
The egg yolk contains more nutrients than the white, including calcium, iron, zinc, copper, manganese, vitamin B6, folate and vitamin B12. So, the next time someone offers you an egg white omelet….
It's very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein. Whole eggs are incredibly nutritious, containing a very large amount of nutrients compared to calories. The nutrients are found in the yolks, while the whites are mostly protein.
How many egg whites can you eat a day? The American Heart Association says eating one egg or two egg whites per day is healthy for those who like eggs as a part of their diet. But how much you can eat per day is going to be dependent on what else you consume that day.
Protein helps your body build strong muscles and maintain muscle mass as you age. Heart-healthy. While egg yolks are fine in moderation, if you are already at risk for heart disease or stroke, your doctor may recommend a heart-healthy diet. With no cholesterol, egg whites are a great addition.
Given this guideline, consuming 8-10 egg whites daily spread across meals as part of a balanced diet can help meet these protein needs without overconsumption. This is assuming you are not including other protein sources. If so, keep it to six.
If you like eggs but don't want the cholesterol, use only the egg whites. Egg whites contain no cholesterol but still contain protein. You can also use cholesterol-free egg substitutes, which are made with egg whites.
While egg yolks are high in cholesterol and are a major source of dietary cholesterol, it is saturated fatty acids that have a greater effect on our blood cholesterol levels and, therefore, heart disease risk.
Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat.
Egg whites are high in protein yet low in calories, fat, and cholesterol — making them a good food to include in your eating plan if you're trying to lose weight. They may also benefit those who have high protein requirements but need to watch their calorie intake, such as athletes or bodybuilders ( 22 ).
So yes, packaged egg whites are healthy and come in handy for many purposes. Check the label to be sure that egg whites are all that's in that carton, and enjoy a convenient, healthy dose of protein in whatever you decide to use them in.
If you plan to make an omelet, however, it is possible to consume an entire cup of egg whites. They're low enough in calories that you'll gain lots of protein without ruining your diet. Just be aware that one cup of egg whites is high in sodium. Read more: How Do the Health Benefits of Egg Whites Compare to Whole Eggs?
How Many Eggs Can Older People Eat? There is no limit to the number of eggs older people can eat, with the exception of those with type 2 diabetes, high cholesterol or any existing heart disease who can enjoy up to 7 eggs a week.
The substance, called RVPSL, is an angiotensin-converting-enzyme (ACE) inhibitor, which has the ability to stop or block the action of ACE, which is produced in the body and raises blood pressure. The study has found that egg whites lower blood pressure and do not have toxic effects.
Protein-rich foods like eggs can play an important role in regulating blood sugar levels for people with diabetes. Plus, eggs contain many essential vitamins and minerals, and have just 80 calories each.
Egg white contains the highest level of proteins and minerals, such as riboflavin, niacin, potassium, magnesium, and sodium, which help boost hair growth. The benefits of egg white for hair comprise excess sebum regulation, cleansing of the scalp, and retaining hair's natural oils.
But while egg whites are healthy, you're much better off eating the whole egg, as the yolks are where the nutrition benefits come into play. Plus, gram for gram, whole eggs are also one of the most affordable and highest-quality sources of protein available.
Thus, egg whites are the preferred choice for bodybuilders as they are low in calories and high in protein. Including the low-fat, protein-rich egg white in your regular diet will also aid in weight loss and reduce the risk of heart disease.
Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don't add any unnecessary calories.
The white contains less fat and is easier to digest, but many people with digestive problems can also tolerate the yolk. A large boiled or poached egg provides a wide range of nutrients, including: 77 calories. 4.72 g of fat.
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