Whole Eggs vs. Egg Whites

Updated: Apr 4

We hear a lot about eggs when it comes to protein sources. But what's are the differences between whole eggs and egg whites? We'll break it down for you.

Egg whites are great for you. No doubt. They contain just 17 calories each, 3g of protein and 0g of fats. In fact, one serving of egg whites is made up of 10% protein and 90% water. They are a complete protein meaning they contain all nine essential amino acids. But aside from protein, egg whites contain little additional nutritional benefit.


Now let's look at the whole egg (egg white + yolk). They contain 80 calories, 6g of protein and 5g of fat. The yolk adds more than just flavor. It compliments the egg white, and when combined provides you with 13 essential vitamins and minerals. These include lutein and zeaxanthin, two carotenoids essential to eye health choline, which has been shown to improve memory. Also Folate, known to reduce neural tube defects in fetuses. Yolks are also high in vitamin B12, riboflavin, and fat-soluble vitamins A, D, and K.


So in the end, both eggs whites and whole eggs can be a very beneficial addition to your diet, but it depends on what you're looking for. Protein or protein plus nutrients. We encourage you to hard boil some eggs on Sundays to create a healthy snack you can reach for throughout the week. If you're on the go you can sometimes find hardboiled eggs at the grocery store (near the regular egg cartons), convenience stores, or try one of the protein boxes from Starbucks for a complete meal which comes with fruit and cheese. Yum!

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