Daily Protein From Egg Whites

Nutrition facts of egg whites and whole eggs:
Egg whites are the clear, thick liquid that surrounds the bright yellow yolk of an egg.
In a fertilized egg, they act as a protective layer to defend a growing chicken from harmful bacteria. They also provide some nutrients for its growth.
Egg whites are made up of around 90% water and 10% protein.
So if you remove the yolk and choose just the egg white, the nutritional value of your egg changes considerably.

Low in calories but high in protein:
Egg whites are high in protein but low in calories. In fact, they pack around 67% of all the protein found in eggs (1Trusted Source).

They provide what is considered a complete protein, meaning it contains all nine essential amino acids in the amounts your body needs to function at its best (4Trusted Source).
Hyper-responders have genes, such as the APoE4 gene, that predispose them to high cholesterol. For people with this gene or individuals with high cholesterol, egg whites may be a better choice (13Trusted Source, 14Trusted Source, 15Trusted Source).

Additionally, given that egg whites contain almost no fat, they are significantly lower in calories than whole eggs.

This can make them a good choice for people trying to limit their calorie intake and lose weight.

Though egg whites are safe for most people, egg allergies can occur.

Children experience egg allergies more often compared with other age groups; however, they often outgrow the condition by the time they reach 5 years old (16Trusted Source).

An egg allergy is caused by your immune system incorrectly identifying some of the proteins in eggs as harmful (17Trusted Source).

Mild symptoms can include rashes, hives, swelling, a runny nose, and itchy, watery eyes. People can also experience digestive distress, nausea, and vomiting (18).

Eggs can cause a severe allergic reaction known as anaphylactic shock — though this is a rare occurrence.

Anaphylactic shock causes a number of symptoms, including a drop in blood pressure and severe swelling in your throat and face — which could result in death if combined (19).

Salmonella food poisoning
Raw egg whites also pose a risk of food poisoning from the bacteria Salmonella.

Salmonella can be present in the egg or on the eggshell, though modern farming and cleanliness practices can minimize this risk.

Furthermore, cooking egg whites until they are solid significantly reduces your risk for this problem (20Trusted Source).

Reduced biotin absorption
Raw egg whites may also reduce the absorption of the water-soluble vitamin biotin, which is found in a wide variety of foods.
Biotin plays an important role in energy production (21Trusted Source).
Raw egg whites contain the protein avidin, which can bind to biotin and stop its absorption.
In theory, this could be a problem. However, you would have to eat large amounts of raw egg whites to cause a biotin deficiency.
Additionally, once the eggs are cooked, avidin does not have the same effect.

Egg whites vs. whole eggs: Which should you eat?
Egg whites are high in protein yet low in calories, fat, and cholesterol — making them a good food to include in your eating plan if you’re trying to lose weight.

They may also benefit those who have high protein requirements but need to watch their calorie intake, such as athletes or bodybuilders (22Trusted Source).

However, compared to whole eggs, egg whites are low in other nutrients.

Whole eggs contain a wide range of vitamins, minerals, extra protein, and some healthy fats.

What’s more, despite their high cholesterol content, one analysis found no link between egg intake and heart disease risk (23Trusted Source).

In fact, the same review noted that eating up to one egg per day may reduce your risk for a stroke (24Trusted Source).

Moreover, the nutrients found in eggs have been linked to a host of health benefits.

Egg yolks are also a rich source of two important antioxidants — lutein and zeaxanthin — which help prevent eye degeneration and cataracts (25Trusted Source, 26Trusted Source, 27Trusted Source, 28).

Additionally, they contain choline, an essential nutrient that many people do not get enough of (29Trusted Source).

Eating whole eggs also makes you feel full, which can help you in eating fewer calories overall (30Trusted Source, 31Trusted Source).

In fact, studies have shown that eating eggs for breakfast could be helpful for lowering weight, BMI, and waist circumference ((Trusted Source32Trusted Source, 30Trusted Source).

However, if you’re on a very strict reduced-calorie diet, have a family history of high cholesterol and heart disease, or already have high levels of cholesterol, egg whites may be a healthier choice.


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