Food Fight! Whole Eggs vs Egg Whites

Overheard someone order an “Egg White Omelette” for brekkie this week while explaining to their partner that “The Yolk Is Bad For Your Heart!” and had to refrain from leaping over my bowl of cheerios and putting them right with some education / fierce teaspoon waving.

Here‘s a sensible article from my friends at @PrecisionNutrition instead…


Ever hear someone order an egg-white omelet—and you immediately become... judgy? “The yolk is the most nutritious part of the egg!” you might say. Maybe you even mutter (in disgust), “This is the same misguided thinking that had us pounding rice cakes in the 90s!” On the flip side…

Perhaps YOU’RE the egg-white eater.

(And as a result, just about ready to delete this email. But hang on, we’re not anti-egg whites!) In that case: You might cringe when someone says they eat eggs for breakfast every day. “That CAN’T be good!? Doesn’t that yolk-loving fool know eggs raise cholesterol and are bad for their heart?” You get the point. If you’re keeping score, that’s two people—and two completely different (but super common) opinions on eggs. We offer a third point of view. One that’s more nuanced—and allows us all to get along. Here it is: There’s nothing wrong with opting for egg whites—or whole eggs (yolk included). There are legit reasons to eat both. Or one or the other. Or neither. Have a look at this chart, which shows some of the potential pros and cons of both.

The bottom line: Egg whites have fewer nutrients than whole eggs, but unless you have specific health conditions, the choice boils down to personal preference. If you found this helpful, check out the entire infographic: ‘Superfoods’ vs. ‘Regular Foods’: Why Nutrition Facts Don’t Tell the Whole Story

10-Second Takeaways

  • Egg yolks are rich in choline, which plays an important role in brain function and eye health.

  • The yolks are also loaded with lutein and zeaxanthin, which seem to lower risk of age-related eye degeneration.

  • Egg whites are one of the very best sources of high-quality protein.

  • A whole egg contains about 72 Calories and 6 grams of protein.

  • Two egg whites provide just 32 Calories and 7 grams of protein.

  • If you love whole eggs and want more protein—but without as many calories—you could simply scramble a couple of whole eggs with some ready-made liquid egg whites.