Which Is Healthier : Eggs Or Egg Whites?
Eggs have always been a staple food for breakfast, or even lunch, dinner, or snack times for decades. Eggs are loaded with protein and many important vitamins your body needs to function well. However, many nutritionists also praise the benefits of consuming pure egg whites, without the yolk. Here’s how one small raw whole egg stacks up against one large raw egg white.
While any part of the egg is going to have lots of protein, you’ll get the highest amounts of this nutrient by consuming the entire egg, yolk and all. A whole egg also contains higher amounts of iron, phosphorus, zinc, and folate, all of which are important nutrients that strengthen your immune system, blood cells, and oxygen circulation. The entire egg with its yolk intact also contains vitamin A to improve your vision, andvitamin D to help your body absorb calcium better. Egg yolks also contain the compounds lutein and zeaxanthin, which also serve to boost the strength of your eyesight. Even though doctors and nutritionists have yet to set a recommended daily amount for these compounds, they do agree that they are important to consume in your diet, and whole eggs contain 191 mg of each. Egg whites, by contrast, contain absolutely none of these compounds.
Egg whites have zero calories, making them the ideal choice for those on a low-calorie diet looking to lose weight or cut down on their calorie intake for other health reasons. Whole eggs contain 47% (that’s almost half!) of your daily recommended amount of calories in a day. Still, egg whites lose many of the important vitamins and minerals that only come with the yolk inwhole eggs that remain intact.
Clearly, whole eggs are the winner when it comes to greater nutritional value. The yolk contains virtually all of the greatest health benefits found in a serving of eggs. It is important to remember that egg whites do contain much lower amounts of calories and fat, which does make them an ideal choice for dieters or people who are looking to reduce the levels of fat and calories in their daily dietary plans. For ultimate protein and nutrients though, stick with whole eggs. Also be sure to choose organic egg products, to ensure a product free from pesticides and potentially harmful GMOs that were fed to the chickens.