Egg whites are the clear liquid inside eggs, surrounding the yolk. Both parts of the egg are nutritious, but egg whites are particularly high in protein, making them a great protein source anytime.
Let’s look at the potential health benefits of egg whites, how they compare to whole eggs, their possible risks, and some practical tips for adding them to your diet. Current research on egg whites is limited and mostly involves small human studies, so more research is needed to confirm their health benefits.
Daily intake of egg whites fermented in lactic acid for eight weeks, about 8 grams of egg white protein paired with regular exercise, was found to notably increase muscle mass in the arms and legs of women over 55, and it also improved their muscle strength in exercises like knee extensions. However, some studies suggest that whole eggs, including the yolks, might be even more effective for boosting muscle mass and strength than egg whites alone.
In a study with adults having a BMI of 25 or higher, participants consumed 8 grams of fermented egg whites daily for 12 weeks. They showed a significant reduction in visceral fat and improved fat ratios compared to their initial measurements and a control group. Another study in 2017 involving men with mildly high cholesterol found that consuming 8 grams of lactic acid-fermented egg whites lowered total cholesterol and LDL (“bad”) cholesterol levels.
A study on student-athletes showed that those taking an egg white protein supplement had increased antioxidant capacity and reduced mental fatigue compared to a placebo.
Egg whites are a pure protein source with an amino acid score of 100, meaning they provide all the essential amino acids our bodies need but can’t produce. Besides protein, egg whites are a good source of selenium and riboflavin (vitamin B2), important for reproduction, thyroid function, energy conversion, and protecting the body from damage.
When comparing egg whites to whole eggs, egg whites are mainly celebrated for their protein content, whereas whole eggs offer a broader spectrum of nutrients. A large whole egg, including the yolk, contains about 72 calories, 6 grams of protein, and 5 grams of fat, along with iodine, riboflavin, selenium, choline, vitamin A, and antioxidants like lutein and zeaxanthin, which are essential for brain function, mood, memory, and eye health.
Eating only egg whites means missing out on these nutrients. However, if you’re looking to up your protein intake without extra calories and fat, egg whites can be a good choice.
While eggs are generally safe to eat, there are some risks. Egg allergies, often in children, can cause symptoms like rashes and stomach pain, but many outgrow them by age 16. If you suspect an allergy, it’s best to consult a specialist. There’s also a risk of Salmonella contamination on eggshells and inside eggs, leading to digestive issues like cramps and diarrhea. Proper handling, refrigerating, and cooking eggs thoroughly can reduce this risk.
Consuming large amounts of raw egg whites may lead to biotin deficiency due to a protein called avidin that binds to biotin in the gut. Egg whites are also sold separately in cartons and as dried powder, which can be mixed with water for use in cooking.
Egg whites, being low in calories and fat yet high in protein, are versatile for meals and snacks. While they offer certain health benefits, handling and cooking them properly is crucial to avoid risks like Salmonella and allergies. Keep in mind that egg yolks provide many nutrients that egg whites alone don’t.
