What Are the Health Benefits of Egg Whites?

Eggs are an incredible health food. Egg yolks contain fat and cholesterol, so you can get health benefits from eating egg whites on occasion instead of whole eggs. Egg yolks do provide their own health benefits, so they shouldn't be eliminated entirely, but you can enjoy your favorite eggs more frequently by eating more egg whites than whole eggs.

Nutritional Value

Egg whites are fat free and contain negligible carbohydrates, but they are rich in high-quality protein. One large egg's white (by U.S. standards) has 4.7 grams of protein and 62 milligrams of sodium. It contains about 20 calories.
Egg whites provide essential vitamins and nutrients, such as vitamin B.

Cholesterol Benefits

Eating egg whites instead of whole eggs can you help lower your cholesterol, because egg whites are cholesterol free. It's the yolks that contain almost an entire day's worth of cholesterol.

Weight Loss

The breakfast calories from eggs or egg whites are better for weight loss than those same calories from a bagel, because egg whites provide protein and make you feel fuller than if you had eaten carbohydrates.

Convenience

Eggs have a long shelf life, and you can cook them in a variety of ways. If you are cooking only egg whites, they will absorb the flavor of whatever you cook with them. They also are an inexpensive way to get high-quality protein.

Substitution

Egg whites can be substituted for whole eggs in many recipes so you can get the protein without the fat and cholesterol that come with the egg yolk.

References

• Eggs: Dietary Friend or Foe?
• Egg Whites