If you always eat just egg whites, then read this.
and sandwiches have made their way onto many breakfast menus, but is choosing egg whites over whole eggs really the best choice nutritionally? While choosing straight-up egg whites does lower the meal's calorie, fat, and cholesterol content, it also makes the meal void of important nutrients like vitamin B12 and iron. Keep reading to find out the exact calories and protein in egg whites, the benefits of eating egg-white protein, and how egg whites compare nutritionally to whole eggs.
You can separate the white part yourself when cracking open an egg. Or if you enjoy hard-boiled eggs, just peel off the white part and eat it alone or chop it into a salad or add it to a wrap. You can also purchase containers of liquid egg whites and use them to make an omelet or scramble,Egg Whites vs. Whole Eggs
The chart below compares the nutrition of one large egg to that of one egg white from one large egg. See how the two compare in calories, fat, cholesterol, protein, and vitamins. If you're concerned about getting enough of the nutrients found in egg yolks but you're watching your calories, a good option would be to eat an omelet made of one whole egg and two egg whites. It's still low in calories, fat, and cholesterol, but you'll get some vitamins from the egg yolk.
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