Many people swap whole eggs for egg whites, as the whites are lower in calories and cholesterol. However, egg yolks can provide essential nutrients and support the heart.
Whole eggs and egg whites can both be nutritious parts of a balanced diet—but when it comes to weight management, egg whites may be the smarter choice.
Egg whites have less than half the calories of a whole egg and are high in protein. This makes them a good option for people who want to lose weight while still getting enough protein.
However, whole eggs may have an edge when it comes to heart health. While research is mixed, some studies have linked eating one whole egg per day to higher HDL (“good”) cholesterol and lower LDL (“bad”) cholesterol. Higher HDL levels may help reduce the risk of heart attack and stroke.
Whole eggs also give you protein plus extra vitamins, minerals, and heart-healthy fats that support overall health.
Here’s how the nutrition of one large egg compares to two large egg whites, a common substitution for one whole egg:
Whole Egg
Two Egg Whites
Calories
72
34
Carbs
0.48 grams (g)
0.48 g
Protein
6.24 g
7.2 g
Fat
5 g
0.1 g
Sodium
64.9 milligrams (mg)
109.6 mg
Cholesterol
207 mg, or 69% of the Daily Value (DV)
0 mg
Vitamin A
90.5 micrograms (mcg), or 10% DV
0 mcg
Vitamin B12
0.513 mcg, or 21% DV
0.06 mcg, or 3% DV
Vitamin B2 (riboflavin)
0.21 mg, or 16% DV
0.29 mg, or 22% DV
Vitamin D
49.5 International Units (IU), or 6% DV
0 IU
Choline
169 mg, or 31% DV
0.726 mg, or 0% DV
Selenium
15.6 mcg, or 28% DV
13.2 mcg, or 24% DV
Egg whites and whole eggs both provide protein, selenium, and riboflavin (B2). Egg whites have almost no fat or cholesterol and are much lower in calories. Most of the protein is found in the whites, but the yolk still contributes some. It takes about two egg whites to equal the protein in a whole egg.
Whole eggs provide vitamin A and are much higher in vitamin B12. They’re also one of the few natural sources of vitamin D and are rich in choline, a nutrient that supports brain and nerve function.
Eggs—whether whole or just the whites—offer benefits aside from weight management and supporting heart health.
Whites in particular are an excellent source of protein. Two egg whites can replace one whole egg and provide slightly more protein. They’re also a complete protein, supplying all the essential amino acids your body needs. Egg whites also contain no cholesterol, so they may be a smart option if you already have high cholesterol (though saturated fat, not the cholesterol in eggs, is more likely to raise blood cholesterol).
Whole eggs, meanwhile, contain a variety of nutrients that may be beneficial for muscle growth. One study found that people who ate whole eggs immediately after resistance training experienced greater muscle protein synthesis (the process of building new muscle tissue) compared to eating egg whites alone.
Eggs are also a good source of vitamin D, which is important for maintaining strong bones. A study found that eating eggs may help increase the production of alkaline phosphatase, a group of enzymes that can strengthen bones.
Egg whites and whole eggs can both fit into many eating plans. Here’s which one may work best for the type of diet you follow:
- Low-calorie diets: Egg whites can be helpful for low-calorie diets because they reduce calories while boosting protein intake.
- High-protein diets for muscle gain: Studies suggest whole eggs are more effective for building muscle. Still, egg whites can be a good option if you need to hit your protein target with less fat and calories.
- General, balanced diet: For most adults, eating one to two eggs a day can be a nutritious part of a balanced diet.
- Low-cholesterol diets: If your healthcare provider has recommended you follow a low-cholesterol diet, egg whites may be a better option.
Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture: FoodData Central. Egg, white, raw, fresh.
U.S. Department of Agriculture: FoodData Central. Eggs, grade A, large, whole.
National Institutes of Health: Office of Dietary Supplements. Choline: Fact sheet for consumers.
Carter S, Hill AM, Yandell C, Wood L, Coates AM, Buckley JD. Impact of dietary cholesterol from eggs and saturated fat on LDL cholesterol levels: a randomized cross-over study. Am J Clin Nutr. 2025;122(1):83-91. doi:10.1016/j.ajcnut.2025.05.001
van Vliet S, Shy EL, Abou Sawan S, et al. Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr. 2017;106(6):1401-1412. doi:10.3945/ajcn.117.159855
Shi D, Liu W, Hang J, Chen W. Whole egg consumption in relation to bone health of the US population: a cross-sectional study. Food Funct. 2024;15(3):1369-1378. doi:10.1039/d3fo04248k
American Heart Association. 4 protein mistakes to avoid.
