Should You Eat the Egg or Just Egg Whites?
If you’ve ever decided to eat healthier–like you might be right now, then you’ve probably asked yourself this same question: “Which is healthier, eating a whole egg scrambled or eating only the egg white?” Many health and nutrition specialists have their own opinions on which you, “should” or, “shouldn’t” eat–but in the end, it really depends all on you and what your goals are.
Regular Egg Nutrition vs. Egg Whites
A regular large grade A egg contains many nutritious vitamins and minerals.–and most of the vitamins and minerals come from the egg yolk itself.
The average scrambled egg has about 5 grams of fat.
Most of the fat in the egg is healthy, polyunsaturated and monounsaturated fats.
Eggs are a great source of protein, and contain about 6 grams total. The protein in the egg is naturally separated to about 3 grams in the yolk and 3 grams in the white. Iron, Selenium, Zinc, and Phosorus are also found in the contents of an egg along with vitamins A, D, and E which are vital to our health.
The yolk of the egg contains 186 mg of cholesterol, which is why a lot of health and nutrition experts might recommend you don’t eat eggs.
But that is often misleading. You are permitted 300 mg of cholesterol per day, but the effect of eggs on blood cholesterol is very low compared to trans and saturated fats (that often accompany breakfast).
In fact, eating 7 eggs per week is shown to reduce some stroke risk and has no effect on the heart.
One large egg white obviously does not have nearly as much nutrition as a whole scrambled egg. Although, it does contain less fat, zero cholesterol, and is only 17 calories total.
Egg whites also contain only receiving 3 grams of protein versus 6 with the yolk.
While egg whites do not contain vitamins A or C, they do contain potassium and you can eat a lot more of them without the cholesterol, fat and calories of eating too many whole eggs.
If you’re a fan of eggs– and only 7 a week seems like a punishment–add egg whites into your meal plan and get the best of both worlds.
The Verdict in Eggs vs. Egg Whites
So, the verdict in the debate of eggs or egg whites? Both.
Oh, and stay away from vegetable oils and unhealthy trans-fats that really hurt your heart.
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