What Are The Health Benefits Of Eating Egg Whites?

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Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What are the health benefits of eating egg whites? The egg white of one large contains 4 grams of protein. So, the protein intake is a huge benefit to your body. We all need protein to help build and maintain our lean muscle mass.

Here are the nutritional facts of Egg Whites:

  • Calories- 18
  • Protein- 4 grams
  • Fat- 0 grams
  • Cholesterol- 0 grams
  • Vitamin A- 0% of the DV
  • Vitamin B-12- 0% of the DV
  • Vitamin B-5- 1% of the DV
  • Vitamin D- 0% of the DV
  • Choline- 0% of the DV
  • Selenium- 8% of the DV

The nutritional facts of a whole egg:

  • Calories- 71
  • Protein- 6 grams
  • Fat- 5 grams
  • Cholesterol- 186 mg
  • Vitamin A- 27% of the DV
  • Vitamin B-12- 19% of the DV
  • Vitamin B-12- 18% of the DV
  • Vitamin B-5- 15% of the DV
  • Vitamin D- 19% of the DV
  • Choline- 27% of the DV
  • Selenium- 27% of the DV

The difference between an egg white vs a whole egg is that it is lower in protein, cholesterol, fat, vitamins, and minerals. Why egg whites are a great weight-loss food to eat for breakfast is because egg whites are high in protein and low in calories. And the protein contains all the nine essential amino acids that your body needs.

What are the health benefits of eating egg whites? Photo Credit: iStock- Magone

Eggs has been controversial on how healthy they are because of the high cholesterol and fat effect from it. But the reality is cholesterol and fat are typically found in the yolks in eggs. It is important to know that egg yolks contain two antioxidants such as lutin, and zeaxanthin. These specific antioxidants are known to help to prevent eye degeneration and cataracts.

Egg whites contain almost no fat or cholesterol.  Eating egg whites is healthier than eating whole eggs. There was one study that showed no link to eating eggs and heart disease risk. Most studies have shown that cholesterol in eggs is not a problem. Egg whites will always be the healthier choice over whole eggs especially if you have a family history of high cholesterol levels.

There are studies that have shown that eating eggs for breakfast regularly can help with losing weight, reducing your BMI number, and reducing your waist circumference.

“Egg whites will always be the healthier choice over whole eggs especially if you have a family history of high cholesterol levels.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom line is egg whites is a low calorie and high protein food. It is a great food to eat if you are on a weight loss diet or if you are on a high protein diet.

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  2. Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV. Egg breakfast enhances weight loss. Int J Obes (Lond). 2008 Oct;32(10):1545-51. doi: 10.1038/ijo.2008.130. Epub 2008 Aug 5. PMID: 18679412; PMCID: PMC2755181.
  3. Delcourt C, Carrière I, Delage M, Barberger-Gateau P, Schalch W; POLA Study Group. Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: the POLA Study. Invest Ophthalmol Vis Sci. 2006 Jun;47(6):2329-35. doi: 10.1167/iovs.05-1235. PMID: 16723441.
  4. Scripsema NK, Hu DN, Rosen RB. Lutein, Zeaxanthin, and meso-Zeaxanthin in the Clinical Management of Eye Disease. J Ophthalmol. 2015;2015:865179. doi: 10.1155/2015/865179. Epub 2015 Dec 24. PMID: 26819755; PMCID: PMC4706936.
  5. Ma L, Yan SF, Huang YM, Lu XR, Qian F, Pang HL, Xu XR, Zou ZY, Dong PC, Xiao X, Wang X, Sun TT, Dou HL, Lin XM. Effect of lutein and zeaxanthin on macular pigment and visual function in patients with early age-related macular degeneration. Ophthalmology. 2012 Nov;119(11):2290-7. doi: 10.1016/j.ophtha.2012.06.014. Epub 2012 Aug 1. PMID: 22858124.
  6. Alexander DD, Miller PE, Vargas AJ, Weed DL, Cohen SS. Meta-analysis of Egg Consumption and Risk of Coronary Heart Disease and Stroke. J Am Coll Nutr. 2016 Nov-Dec;35(8):704-716. doi: 10.1080/07315724.2016.1152928. Epub 2016 Oct 6. PMID: 27710205.
  7. Soliman GA. Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease. Nutrients. 2018 Jun 16;10(6):780. doi: 10.3390/nu10060780. PMID: 29914176; PMCID: PMC6024687.
  8. McNamara DJ. The Fifty Year Rehabilitation of the Egg. Nutrients. 2015 Oct 21;7(10):8716-22. doi: 10.3390/nu7105429. PMID: 26506379; PMCID: PMC4632449.
  9. Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients. 2019 Mar 22;11(3):684. doi: 10.3390/nu11030684. PMID: 30909449; PMCID: PMC6470839.
  10. USDA- US Department of Agriculture-

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