National Nutrition Week 2020: Egg White or Whole Egg, Which Is Better And Why?

Updated at: Sep 07, 2020
National Nutrition Week 2020: Egg White or Whole Egg, Which Is Better And Why?

If you are confused between Egg Whites Or Whole Eggs, let us tell you the major differences between egg yolks and egg whites.

Chanchal Sengar
Healthy DietReviewed by: Swati Bathwal, International Sports DietitianPublished at: Sep 07, 2020Written by: Chanchal Sengar

Eggs make for great breakfast items as these are rich in protein that keeps you full and active for the whole day. It helps sustain energy levels. But how should you eat eggs- whole or egg whites? There are so many beliefs surrounding eggs. While some believe eating whole eggs daily is good for health. Some discard the yolk and eat egg whites for reduced calories. In order to clear all your doubts, we contacted Dr. Swati Bathwal, Renowned Dietitian and Diabetes Educator. Read this article to find what she said.

Why Whole Egg is Better Nutrition-Wise?

As per Dr. Swati, whole eggs are much more nutritious than egg whites. These contain Vitamins A, B6, B12, D, E, K, Choline, Folate. Eggs are also rich in minerals like calcium, iron, potassium, magnesium, sodium and selenium. Besides, egg yolk also contains healthy fats and good cholesterol. These nutrients are basically found in egg yolk. Also, some chicken This depicts that whole eggs have many nutrients that are absent in egg whites. One whole egg offers 5g protein and 60 calories. Egg whites have the same amount of protein but one egg white contains only 20 calories and zero fat which is why people following weight loss plans or calorie-restricted diet prefer egg whites over whole eggs. 

The University of North Carolina conducted a study that showed that consuming whole eggs also reduce the risk of breast cancer. Egg yolks contain choline that is found to be effective in preventing breast cancer in women. Also, carotenoids present in egg yolk is good for eyes. However, avoid eggs with spots in the yolk or greyish yolk.

Egg whites nutrition

Egg whites are good for those who are on a weight loss diet since they have fewer calories as compared to whole eggs. Egg whites have protein, calcium, potassium, sodium, magnesium and phosphorus. These are fat-free and therefore good for people on a diet. You can have as many egg whites as you want in a day. These are also safe to be consumed by diabetics and people with heart conditions.

Also Read: Not Just For Health, Egg Is A Booster For Skin Too

How many eggs to eat in a day?

A lot of people believe in this myth that eating eggs is bad for cholesterol and heart health. Dr. Swati busted this myth by saying that eggs are healthy and do not do any harm if eaten in moderation. Avoid eating raw egg whites. According to Heart Foundation Australia, you can have up to 8 whole eggs in a week. But there is no limit on egg whites. You can have as many egg whites as you want.

However, there are different variants of eggs. Organic eggs or free-range eggs are considered to be healthier than caged or battery eggs. They are fed plants and the quality of eggs fetched from free-range chicken is higher. If you have second thoughts about consuming eggs, have organic eggs. They might be costlier than caged or battery eggs but better for health.

Also Read: Here's All About The Vegan Egg From Plant

Bottom line

In a nutshell, both whole egg and egg white are good for health. The difference lies in their nutrition profile. While whole eggs contain more vitamins and minerals, egg whites have lesser calories. People trying to lose weight or gain muscles or ailing with a medical condition have egg whites. Rest, have one whole egg every day.

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