Eggs are full of various useful nutrients.
However, the nutrition value of the egg may vary greatly depending on whether you eat whole eggs or only egg white.
This article looks at the nutritional recommendations for egg white and examines whether they are healthier than whole eggs.
Nutrition information for egg white and whole eggs
Egg whites are clear, thick fluids that surround the egg yolk yellow.
In a fertilized egg, they act as a protective layer to protect the growing chicken from harmful bacteria. They also provide nutrients for growth.
Egg whites are about 90% water and 10% protein.
So if you remove the yolk and only choose egg white, your nutrition value will change considerably.
The diagram below illustrates the nutritional differences between egg and egg whites, large eggs (1):
As you can see, egg white contains less calories and micronutrients as well as less protein and fat than the entire egg cell.
SUMMARY Eggplant contains less calories than the whole egg. It also has lower proteins, cholesterol, fat, vitamins and minerals.
Low in calories, but rich in proteins
This protein is of high quality and perfect, that is, it contains all nine essential amino acids in the amounts that your body needs to function at its best (2).
Due to the high protein content, egg white foods may be healthier. Protein can help curb appetite, so eating egg white can make you feel longer (3, 4).
Getting enough protein is important for maintaining and building muscle – especially if you are trying to lose weight (5, 6).
Given that whole eggs provide you with little protein just for a little extra calories, eggplant can be an attractive choice for people who are trying to lose weight.
SUMMARY Large egg cells produce 4 grams of protein and only 17 calories. This can make them a good food choice for people who are trying to lose weight.
Low fat and cholesterol levels
Eggs have previously been controversial food aid because they have high levels of saturated fat and cholesterol (7).
However, all cholesterol and fat eggs are found in egg yolk. Egg whites, on the other hand, are almost pure proteins and do not contain fat or cholesterol.
Over the years this meant that egg white eating was considered healthier than eating whole eggs (8).
But studies have now shown that most people cholesterol in eggs do not have a problem (9, 10).
However, a small number of people – called "hyper-responders" – eating cholesterol elevates blood levels a bit (11).
Hyper-responders have genes that expose them to high cholesterol, such as the ApoE4 gene. For these people or people with high cholesterol, egg whites may be a better option (12, 13, 14).
Moreover, given that the egg whites contain almost fat, they are considerably lower in calories than whole eggs.
This can make them a good choice for people who try to limit their intake of calories and lose weight.
SUMMARY Egg whites are low in cholesterol and in fat. This makes them a good choice for people who need to limit their intake of cholesterol, and those who are trying to lose weight.
Egg whites are usually a safe diet. However, they have some risks.
Although egg white is safe for most people, egg levels may occur.
Most egg lesions affect children who often experience disease during the age of five (15).
Egg allergy is because your immune system misidentifies some egg proteins as harmful (16).
Mild symptoms may include rash, hives, swelling, runny nose and itchy, watery eyes. People may also experience gastrointestinal anxiety, nausea and vomiting.
Although it is rare, eggs can cause a severe allergic reaction known as an anaphylactic shock.
This causes several symptoms, including hypotension, and severe swelling of the throat and face – which could be deadly if combined (17).
Salmonella food poisoning
Crude protein also causes the risk of bacterial poisoning salmonella.
salmonella may be present in the egg or eggshell even though modern cultivation and cleansing practices can minimize this risk.
In addition, cooking the egg white until they are solid reduces considerably the risk of this problem (18).
Reduced absorption of biotin
Raw protein can also reduce the absorption of water-soluble vitamin B, found in a variety of foods.
Biotin plays an important role in energy production (19).
Crude protein contains a protein avidin that can bind to biotin and stop absorption.
In theory this can be a problem. However, you should eat large amounts of raw egg white to cause biotin deficiency.
In addition, when the eggs are boiled, avidin does not have the same effect.
SUMMARY There are risks associated with the eating of raw egg white, including allergic reactions, food poisoning, and lack of biotin. However, the risk of most people is small.
Egg White vs Whole Eggs: Where to Eat?
Egg whites are rich in proteins but poorly in calories, fat and cholesterol – which makes them a good weight loss.
They can also benefit those who have plenty of proteins but need to monitor their intake of calories, such as athletes or bodybuilders (20).
However, compared to whole eggs, egg white is low in other nutrients.
The whole eggs contain a wide range of vitamins, minerals, extra proteins and some healthy fats.
In addition, despite their high cholesterol content, one analysis found no link between the risk of ovulation and cardiovascular disease (21).
In fact, the same study found that eating up one egg a day can reduce the risk of stroke (21).
In addition, the nutrients contained in the eggs are combined with a number of health benefits.
Eggplant is also rich in two important antioxidant sources – lutein and zeaxanthin – which prevent eye diseases and cataracts (22, 23, 24, 25).
They also contain choline, an important nutrient that some people do not get enough (26, 27).
Eating whole eggs makes you feel completely and helps you eat less calories (28, 29).
In fact, studies have shown that eating eggs for breakfast could be beneficial to reduce weight, BMI and waist circumference (30, 31).
However, if you are a very tight calorie low calorie diet, you have a family history of high cholesterol and heart disease or already high cholesterol, then egg whites can be a healthier choice.
SUMMARY Egg-white calories are smaller than whole eggs. However, they also do not have a lot of useful nutrients contained in follicles.