Sunday, June 10, 2012

Egg Whites vs. Whole Eggs

Eggs are an easy and convenient meal any time of the day! I usually find that I make an egg omelette loaded with veggies for lunch. This article from fit sugar explains that mixing a whole egg with egg whites gets you your best nutritional punch! I make my omelette with 1 whole egg, and 4 egg whites. Its perfect!!! :)

Egg Whites vs. Whole Eggs


Updated 03/10/12 6:01 PM · Posted  by FitSugar · 26 Comments
If you're looking to cut calories, fat, and cholesterol from your diet, you may choose an omelet made of egg whites instead of whole eggs for breakfast. But is choosing egg whites over whole eggs really the best choice nutritionally?
The only way to find out is to do a little comparing, so continue reading to check out my chart comparing eggs to egg whites.
Two large eggsThree egg whitesOne large egg plus two egg whites
Fat10 g.2 g5.1 g
Sat. Fat4 g0 g2 g
Cholesterol422 mg0 mg211 mg
Sodium140 mg164 mg180 mg
Protein12 g10.8 g13.2 g
Riboflavin (B2).4 mg.3 mg.4 mcg
Vitamin B121.2 mcg0 mcg.6 mcg
Vitamin D35 IU0 IU17.5 IU
Iron1.8 mg0 mg.9 mg
As you can see from the chart, choosing straight up egg whites does lower the omelet's calories, fat, and cholesterol content, but it also makes the meal void of vitamins B2, B12, D, and iron. If you're concerned about getting enough of those nutrients, 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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