Are Egg Whites More Nutritious Than Whole Eggs? We Asked an RD

If you've ever tracked macronutrients and found yourself short on protein, you may have loaded up on an extra serving or two of egg whites for a protein boost. Egg whites are nutritious when it comes to clean, vegetarian protein. They contain more than 26 grams of protein per cup, along with 126 calories, less than 2 grams of carbohydrates, and negligible fat.

But should you really be skipping out on the whole egg? Read on to learn what a registered dietitian says about egg white nutrition and whether you should eat the whole egg instead. We also share some recipes and healthy ways to eat egg whites.

What's in an Egg White, Anyway?

Egg whites are technically more water than anything: They're made up of about 10 percent protein and 90 percent water, says Emma Newell, RD, LDN.

When you look at a whole egg, the majority of the protein comes from the egg white—which is a complete protein, meaning it contains all nine essential amino acids (great for vegetarians!). But overall, other than protein, egg white nutrition is minimal, says Newell.

Egg Whites vs. Whole Eggs

If you're wondering if whole eggs are healthy, the answer is a resounding yes. Eggs are one of the most nutrient-dense foods out there, provided you eat the whole thing, whites and yolk. Nutrient density refers to a food's nutritional value relative to its calorie count.

Nutrient-dense foods pack in a ton of macro- and micronutrients for how few calories they are. Case in point: From one large egg, you'll get 13 essential vitamins and minerals and 6 grams of protein for a small 70 calories.

Egg Yolk Nutrition

The yolk of an egg contains about 5 grams of fat and 211 milligrams of cholesterol, which may be two reasons some opt for egg whites over the whole egg. But by not eating the egg yolk, you're missing out on key micronutrients, says Newell.

These nutrients include:

• Lutein and zeaxanthin, two carotenoids essential to eye health
• Choline, which has been shown to improve memory and performance (eggs are one of the few food sources of choline)
• Folate, known to reduce neural tube defects in fetuses

Yolks are also high in vitamin B12, riboflavin, and fat-soluble vitamins A, D, and K, adds Newell.

Are Whole Eggs More Nutritious?

Eating egg whites alone may not provide adequate nutrition, and even though they are full of protein, eating them without other macro- and micronutrients can detract from the overall satiety and satisfaction at mealtime, says Newell.

Unless it's just your personal preference, "I wouldn't recommend consuming egg whites over the whole egg," she says. "Egg whites solely provide a protein source, and if you're not including the egg yolk, you're missing out on key nutrients and overall satisfaction that the whole egg can provide."

Newell adds that while egg yolks do contain dietary cholesterol, studies have shown that overall saturated fat has a greater impact on cholesterol levels in the body, and therefore heart disease risk, than dietary cholesterol.

Translation? "Those at risk for heart disease can safely consume whole eggs while following an overall balanced diet [incorporating] whole grains, fruits, and vegetables," Newell adds.

Liquid and Dried Egg Whites

Egg whites are sold at stores in cartons and in powdered form. Dried egg whites can be more convenient than fresh or liquid egg whites because the dried version has a longer shelf life and doesn't need to be stored in the fridge, says Newell.

You simply reconstitute the store-bought, dried egg whites with water and use them as directed. Some companies also produce protein powder made from egg whites as an alternative to whey or casein proteins. According to Newell, this is a good option for those with dairy allergies to add to things like smoothies or to use in baking.

Both liquid and dried egg whites are a healthy option if you don't want to spend the time to separate the egg yourself. However, before you put the product in your cart, read the ingredient list and make sure no other ingredients other than egg whites are added.

Ways to Eat Egg Whites

The classic way to use egg whites is to replace some or all of the whole eggs with them in an omelet, adding lots of fresh vegetables, a little cheese, and some potato hash or whole-grain toast on the side for a balanced, satisfying meal, Newell suggests.

You can also use egg whites in nontraditional ways, such as baking them into your granola (one egg white is the perfect way to get it extra crispy!) or mixing it into homemade protein bars (it's tasteless but adds a protein boost to the final product).

Of course, whipped egg whites are essential to baked treats such as meringues, soufflés, and angel food cakes. You'll get the best results with these recipes using egg whites separated from the whole egg rather than boxed egg whites sold at supermarkets.

If you want to add more egg whites to your diet, scroll on for some egg white recipes, from meringues to soufflés, to get you started.

Cloud Eggs

These airy cloud eggs include fluffy whites and creamy yolks so that you can enjoy both without forgoing the nutritional value of either. Separate the egg whites from the yolks and whip the whites, then fold in your desired toppings and drop the yolks on top. You'll thank us later.

Mushroom and Egg White Omelet

This simple egg white omelet only takes ten minutes to whip up. To make it more nutritious, replace one egg white with one whole egg. The recipe is equally delicious for breakfast, lunch, or dinner.

Chocolate Chip Meringue Kisses

You only need four ingredients to make this light-as-air, bite-sized treat, perfect for an afternoon pick-me-up or a lighter post-dinner sweet. Each drop of meringue has chocolate chips hidden within it for a sweet surprise.

Soufflé Pancake with Miso Mushrooms

Savory breakfast lovers will love this Japanese-inspired pancake made with whipped eggs and cooked like a frittata. Plus, it's ready in just 20 minutes, meaning you have it on the table in no time. Replace two whole eggs with two egg whites to lower the calories in this dish.

Slow-Cooker Angel Food Cake

Beat five large egg whites with cream of tartar before letting your slow cooker do all the work. Serve with macerated strawberries for a sweet treat.

Strawberry Dust Meringues

These sweet strawberry meringues call for four large egg whites and are incredibly easy to whip up (pun intended) for a light and fluffy dessert. Add the sugar in slowly for the best results.

Cheese Soufflé

This little side dish may seem fancy, but it's actually a pretty simple recipe to follow. It uses whole eggs, but you'll need to separate the yolks and whites for best results. In less than an hour, with just a few pantry staple ingredients, this tasty soufflé is ready to be devoured.