There are very few highly nutritious food items like eggs. Eggs are loaded with almost every macro and micronutrient our body needs to function properly. From macronutrients like protein and fats to micronutrients like vitamin A,D,E, K, calcium and even cholesterol – all these nutrients are available in those tiny eggs. Nevertheless, it depends on the consumer whether he or she can choose to enjoy all these nutritional values! How? Well, as a consumer, if you choose to consume whole eggs then you will be getting all the nutritional contents from them. On the other hand, if you choose to eat only egg whites then the nutritional values will be surprisingly different. That is why, in this article, we have compared whole eggs vs egg whites to let you know what you should choose to eat between these two options. Let’s go through in this topic in detail to know whether egg whites is a better choice than whole eggs.
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How Nutritional Values Changes from Whole Eggs to Egg Whites!
A standard whole egg contains more than 6 grams of high-quality animal protein as well as 5 grams of fat including more or less 1.7 grams of saturated fats, 72 calories, a high amount of cholesterol and almost all the vitamins and minerals in a decent amount.
Now, if we cut out the yolk from it, the egg white only contains water and amino acids. Yes! That’s true. Egg whites are made up of 90% water and 10% amino acids or protein. It has no other nutrients other than protein that is why an egg white is only 17 calories whereas a whole egg is 72 calories. That means, all the nutrients are inside that tiny yolk and only the protein is in the egg white. In fact, not all but 67% of the protein is available in the egg white (4 grams) and rest (2 grams) are in the egg yolk along with all the other nutrients.
The Main Difference!
In short, the main difference between whole eggs and egg whites is that egg whites are purely high protein food with very low calories which means they are best for people who wants to gain lean muscle mass or lose weight or both by staying in a strict clean diet. On the contrary, whole eggs are healthy foods with a wide range of vitamins, minerals, higher amount of protein and healthy fats but they also come with high amount of cholesterols and some extra calories because of the fat content.
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Is Cholesterol from Whole Eggs Bad for You?!
The cholesterol from whole eggs is not that much of a problem for human body according to various studies unless you are a hyper-responder. A hyper-responder simply means your body is super sensitive to cholesterol and after eating any foods rich in cholesterol, your blood pressure will slightly get high. So, if you are one of them then egg whites might be a better choice for you.
Egg Yolks are Healthier than You Might Think!
Along with all the vitamins and minerals, Egg yolks also contain two of the most important antioxidants named lutein and zeaxanthin which improve eye health and help to prevent eye degradation. Furthermore, choline is another very rare nutrient that most people don’t get enough but egg yolks are also rich in choline that takes care your nervous system, brain functions and helps to maintain healthy metabolism. All these things easily make whole eggs one of the most nutritious and most complete foods in the entire world.
Whole Eggs Vs Egg Whites: Time to End The Debate!
Therefore, the answer to what you should choose between whole eggs or egg whites really depends on few things.
When you should choose egg whites!
Firstly, it depends on your fitness goals. If you are trying to lose weight or gain lean muscle mass by following a strict calorie deficit diet with high protein and less fat and carbs then egg whites is the ideal option to choose. Secondly, if you are a hyper-responder as we have discussed above, then consuming egg whites seem to be a better option for you. Thirdly, if your family have a history of allergies from egg yolks then you should avoid whole eggs and choose egg whites.
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When you should choose whole eggs!
Firstly, if you are an individual who is just focusing on staying healthy by getting all the necessary nutrients in your body then there is no reason to avoid whole eggs. Secondly, if you want to gain weight in a healthy way or want to bulk up your body with muscles then whole eggs are ideal since they will come with more protein as well as healthy fats. In a nutshell, if you want to enjoy all the health benefits from eggs, you need to eat whole eggs.
Hopefully, you have got all your confusions cleared by reading this article about whole eggs vs egg whites. If it has proven to be really helpful for you then don’t hesitate to express your valuable thoughts in the comment section below. Thanks for visiting and appreciating our work.