DeFi Daily News
Monday, August 25, 2025
Advertisement
  • Cryptocurrency
    • Bitcoin
    • Ethereum
    • Altcoins
    • DeFi-IRA
  • DeFi
    • NFT
    • Metaverse
    • Web 3
  • Finance
    • Business Finance
    • Personal Finance
  • Markets
    • Crypto Market
    • Stock Market
    • Analysis
  • Other News
    • World & US
    • Politics
    • Entertainment
    • Tech
    • Sports
    • Health
  • Videos
No Result
View All Result
DeFi Daily News
  • Cryptocurrency
    • Bitcoin
    • Ethereum
    • Altcoins
    • DeFi-IRA
  • DeFi
    • NFT
    • Metaverse
    • Web 3
  • Finance
    • Business Finance
    • Personal Finance
  • Markets
    • Crypto Market
    • Stock Market
    • Analysis
  • Other News
    • World & US
    • Politics
    • Entertainment
    • Tech
    • Sports
    • Health
  • Videos
No Result
View All Result
DeFi Daily News
No Result
View All Result
Home Other News Health

rewrite this title Egg Whites vs. Whole Eggs: Which Supports Weight Loss and Heart Health Better?

Lindsey DeSoto, RD by Lindsey DeSoto, RD
August 25, 2025
in Health
0 0
0
rewrite this title Egg Whites vs. Whole Eggs: Which Supports Weight Loss and Heart Health Better?
0
SHARES
0
VIEWS
Share on FacebookShare on TwitterShare on Telegram
Listen to this article


rewrite this content using a minimum of 1000 words and keep HTML tags

Many people swap whole eggs for egg whites, as the whites are lower in calories and cholesterol but still high in protein. However, egg yolks can provide essential nutrients that support muscle and bone health. It’s important to consider your health goals when choosing between whole eggs and egg whites.

Whole eggs and egg whites can both be nutritious parts of a balanced diet. Egg whites are low in calories and free of cholesterol. They are a popular choice for people who are managing their weight or trying to lower their dietary cholesterol.

In comparison, whole eggs give you protein plus extra vitamins, minerals, and heart-healthy fats that support overall health.

For most people, whole eggs are a better choice because they provide a wider range of nutrients your body needs. However, if you’re looking to boost protein without adding extra calories or fat, egg whites can be a good option.

Here’s how the nutrition of one large egg compares to two large egg whites, a common substitution for one whole egg:

 
 Whole Egg
Two Egg Whites

Calories
72 
 34

Carbs
0.48 grams (g)
 0.48 g

Protein
6.24 g
 7.2 g

Fat
5 g
 0.1 g

Sodium
64.9 milligrams (mg)
 109.6 mg

Cholesterol
207 mg, or 69% of the Daily Value (DV)
 0 mg

Vitamin A
90.5 micrograms (mcg), or 10% DV
 0 mcg

Vitamin B12
0.513 mcg, or 21% DV
0.06 mcg, or 3% DV

Vitamin B2 (riboflavin)
0.21 mg, or 16% DV
0.29 mg, or 22% DV

Vitamin D
49.5 International Units (IU), or 6% DV
 0 IU

Choline
169 mg, or 31% DV
0.726 mg, or 0% DV

Selenium
15.6 mcg, or 28% DV
13.2 mcg, or 24% DV

Egg whites and whole eggs both provide protein, selenium, and riboflavin (B2). Egg whites have almost no fat or cholesterol and are much lower in calories. Most of the protein is found in the whites, but the yolk still contributes some. It takes about two egg whites to equal the protein in a whole egg.

Whole eggs provide vitamin A and are much higher in vitamin B12. They’re also one of the few natural sources of vitamin D and are rich in choline, a nutrient that supports brain and nerve function.

Both egg whites and whole eggs can benefit health, but which one is better for you may depend on your health goals.

Egg Whites

Here’s a look at the potential health benefits of egg whites:

May support weight loss: Egg whites have less than half the calories of a whole egg and are high in protein. This makes them a good choice for people who want to lose weight while still getting enough protein.
Cholesterol-free: Because they have no cholesterol, egg whites were once seen as the better choice for heart health. Newer research shows that saturated fat, not the cholesterol in eggs, is more likely to raise blood cholesterol. Still, if you already have high cholesterol, adding more egg whites to your diet may be a smart option.
Good source of protein: Two egg whites can replace one whole egg and provide slightly more protein. They’re also a complete protein, supplying all the essential amino acids your body needs.

Whole Eggs

Here’s a look at the potential health benefits of whole eggs:

May benefit heart health: While research is mixed, some studies have linked eating one whole egg per day to higher HDL (“good”) cholesterol and lower LDL (“bad”) cholesterol. Higher HDL levels may help reduce the risk of heart attack and stroke.
Improves muscle growth: Whole eggs contain a variety of nutrients that may be beneficial for muscle growth. One study found that people who ate whole eggs immediately after resistance training experienced greater muscle protein synthesis (the process of building new muscle tissue) compared to eating egg whites alone.
Boosts bone health: Eggs are a good source of vitamin D, which is important for maintaining strong bones. A study found that eating eggs may help increase the production of alkaline phosphatase, a group of enzymes that can strengthen bones.

Egg whites and whole eggs can both fit into many eating plans. Here’s which one may work best for the type of diet you follow:

Low-calorie diets: Egg whites can be helpful for low-calorie diets because they reduce calories while boosting protein intake.
High-protein diets for muscle gain: Studies suggest whole eggs are more effective for building muscle. Still, egg whites can be a good option if you need to hit your protein target with less fat and calories.
General, balanced diet: For most adults, eating one to two eggs a day can be a nutritious part of a balanced diet.
Low-cholesterol diets: If your healthcare provider has recommended you follow a low-cholesterol diet, egg whites may be a better option.

While eggs are generally safe, there are a few things to keep in mind:

Foodborne illness: Eating raw or undercooked eggs (both whole and whites) can increase the risk of Salmonella infection. Cook eggs until yolks and whites are firm. Buy pasteurized eggs for use in recipes that call for raw or lightly cooked eggs.
Decreased nutrient absorption: Raw egg whites contain avidin, a protein that binds to biotin (a B vitamin), reducing its absorption. Cooking egg whites inactivates avidin, making it unable to interfere with biotin absorption.
Allergies: Egg allergies, especially in children, are among the most common food allergies. Many people outgrow them, but anyone with an egg allergy must avoid eggs completely.

Whether you prefer egg whites, whole eggs, or a combination, here are a few ways to enjoy them:

Use one whole egg with two egg whites for a high-protein option that’s lower in fat and cholesterol
Scramble eggs with vegetables, herbs, and a dash of salt for a boost of flavor and nutrients
Pair eggs with whole-grain toast, avocado, and fresh fruit for a balanced breakfast option
Add pasteurized egg whites to smoothies for a protein boost
Top your salad with boiled eggs, with or without the yolk
Swap one whole egg for two egg whites in baked goods recipes

Keep eggs refrigerated at 40°F (4°C) or colder, and cook them to an internal temperature of 160°F (71°C) to prevent foodborne illness.

Whole eggs have a complete nutritional profile, providing essential vitamins, minerals, and heart-healthy fats that support overall health. Most adults can eat one or two whole eggs daily without significant effects on their cholesterol.

Egg whites are lower in fat and calories, contain no cholesterol, and are high in protein, which makes them a good choice for people on low-calorie or low-cholesterol diets.

Talk with a registered dietitian nutritionist or your primary care provider to determine which type of egg fits best with your health needs.


Thanks for your feedback!

Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

U.S. Department of Agriculture: FoodData Central. Egg, white, raw, fresh.

U.S. Department of Agriculture: FoodData Central. Eggs, grade A, large, whole.

National Institutes of Health: Office of Dietary Supplements. Choline: Fact sheet for consumers.

Carter S, Hill AM, Yandell C, Wood L, Coates AM, Buckley JD. Impact of dietary cholesterol from eggs and saturated fat on LDL cholesterol levels: a randomized cross-over study. Am J Clin Nutr. 2025;122(1):83-91. doi:10.1016/j.ajcnut.2025.05.001

American Heart Association. HDL (good), LDL (bad) cholesterol and triglycerides.

van Vliet S, Shy EL, Abou Sawan S, et al. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. 2017;106(6):1401-1412. doi:10.3945/ajcn.117.159855

Shi D, Liu W, Hang J, Chen W. Whole egg consumption in relation to bone health of the US population: a cross-sectional study. Food Funct. 2024;15(3):1369-1378. doi:10.1039/d3fo04248k

American Heart Association. 4 protein mistakes to avoid.

U.S. Department of Health & Human Services: Foodsafety.gov. Salmonella and eggs.

National Institutes of Health: Office of Dietary Supplements. Biotin: Fact Sheet for Health Professionals.

American Academy of Allergy, Asthma, and Immunology. Egg allergy.

and include conclusion section and FAQs section at the end. do not include the title. Add a hyperlink to this website http://defi-daily.com and label it “DeFi Daily News” for more trending news articles like this



Source link

Tags: EggeggshealthheartLossrewriteSupportstitleWeightWhites
ShareTweetShare
Previous Post

rewrite this title Sophie Turner Defends Controversial Rape Scene In Game Of Thrones

Next Post

rewrite this title Deadspin | Unforced errors doom No. 6 Madison Keys in first-round loss

Next Post
rewrite this title Deadspin | Unforced errors doom No. 6 Madison Keys in first-round loss

rewrite this title Deadspin | Unforced errors doom No. 6 Madison Keys in first-round loss

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Search

No Result
View All Result
  • Trending
  • Comments
  • Latest
zkLink Revolutionizes Telegram User Onboarding with One-Click Web3 Integration Using MagicLinks Toolkit

zkLink Revolutionizes Telegram User Onboarding with One-Click Web3 Integration Using MagicLinks Toolkit

September 17, 2024
Crypto Sentiment Shift in 2025📈CoinDepo INTERVIEW

Crypto Sentiment Shift in 2025📈CoinDepo INTERVIEW

August 3, 2025
Top 5 Superior Ethereum Faucets to Earn Free ETH in 2024

Top 5 Superior Ethereum Faucets to Earn Free ETH in 2024

July 16, 2024
I stumbled upon a Duolingo hack, and now I regret it

I stumbled upon a Duolingo hack, and now I regret it

October 12, 2024
rewrite this title 4 Secrets from Chefs for Better Cruise Dining – NerdWallet

rewrite this title 4 Secrets from Chefs for Better Cruise Dining – NerdWallet

November 15, 2024
Jared Kushner Nears Deal to Purchase Ownership Stake in Phoenix

Jared Kushner Nears Deal to Purchase Ownership Stake in Phoenix

July 15, 2024
rewrite this title Grayscale Files to Convert Avalanche Trust to ETF – Decrypt

rewrite this title Grayscale Files to Convert Avalanche Trust to ETF – Decrypt

August 25, 2025
rewrite this title Hyperliquid surpasses Robinhood in monthly trading volume for the third consecutive month

rewrite this title Hyperliquid surpasses Robinhood in monthly trading volume for the third consecutive month

August 25, 2025
Jerry Jones Drops A BOMB About Micah Parsons’ Contract Holdout… | Pat McAfee Show

Jerry Jones Drops A BOMB About Micah Parsons’ Contract Holdout… | Pat McAfee Show

August 25, 2025
rewrite this title Deadspin | Unforced errors doom No. 6 Madison Keys in first-round loss

rewrite this title Deadspin | Unforced errors doom No. 6 Madison Keys in first-round loss

August 25, 2025
rewrite this title Egg Whites vs. Whole Eggs: Which Supports Weight Loss and Heart Health Better?

rewrite this title Egg Whites vs. Whole Eggs: Which Supports Weight Loss and Heart Health Better?

August 25, 2025
rewrite this title Sophie Turner Defends Controversial Rape Scene In Game Of Thrones

rewrite this title Sophie Turner Defends Controversial Rape Scene In Game Of Thrones

August 25, 2025
DeFi Daily

Stay updated with DeFi Daily, your trusted source for the latest news, insights, and analysis in finance and cryptocurrency. Explore breaking news, expert analysis, market data, and educational resources to navigate the world of decentralized finance.

  • About Us
  • Blogs
  • DeFi-IRA | Learn More.
  • Advertise with Us
  • Disclaimer
  • Privacy Policy
  • DMCA
  • Cookie Privacy Policy
  • Terms and Conditions
  • Contact us

Copyright © 2024 Defi Daily.
Defi Daily is not responsible for the content of external sites.

Welcome Back!

Login to your account below

Forgotten Password?

Retrieve your password

Please enter your username or email address to reset your password.

Log In
No Result
View All Result
  • Cryptocurrency
    • Bitcoin
    • Ethereum
    • Altcoins
    • DeFi-IRA
  • DeFi
    • NFT
    • Metaverse
    • Web 3
  • Finance
    • Business Finance
    • Personal Finance
  • Markets
    • Crypto Market
    • Stock Market
    • Analysis
  • Other News
    • World & US
    • Politics
    • Entertainment
    • Tech
    • Sports
    • Health
  • Videos

Copyright © 2024 Defi Daily.
Defi Daily is not responsible for the content of external sites.