Are Egg Whites Healthier Than Whole Eggs?

Short answer: Lighter, not better overall. Egg whites cut calories to a third and remove the fat, but the yolk is where vitamins D and B12, choline and a little omega-3 live. Whole eggs make sense for most people; whites help when you want lots of protein for few calories.

Nutrition side by side

Rounded averages from food composition tables (USDA FoodData Central and others) for the foods as eaten; brands and recipes vary.

Which wins, and when

• Less energy: Egg whites — 105 kcal less per 100 g than whole eggs.
• More protein: Whole eggs — 2 g more per 100 g than egg whites.
• Less saturated fat: Egg whites — 3.3 g less per 100 g than whole eggs.

In short: for fewer calories or less saturated fat, look at the “less” lines; for staying full longer, protein and fiber matter most. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.

Portion tips

• Egg Whites: a typical serving (one white, 33 g) is 17 kcal — about 5 min of easy walking for a 70 kg (154 lb) person.
• Whole Eggs: a typical serving (one, 55 g) is 85 kcal — about 28 min of easy walking.

Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.

Log it and see your day

In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed.