There’s no question that eggs are one of the best foods for high-quality protein. And with dozens (see what we did there?) of ways to prepare them, you won’t experience food fatigue when choosing a refueling snack.

But whole eggs, specifically their yolks, have long been ridiculed because of their fat and cholesterol content. So in the 1990s and 2000s, when people tossed food containing fat and dietary cholesterol, the egg yolk went with it.

In 2015, the U.S. Dietary Guidelines lifted the 300-milligram (mg) daily limit of dietary cholesterol based on recent research that suggests it doesn’t increase the risk of heart disease. So what does that mean for eggs, which have 200 mg of cholesterol?

Chicago-based sports dietitian Allison Koch, M.S., R.D., C.S.S.D., weighs in.


The Claim:

For years, people thought that the dietary cholesterol in the egg yolk increased blood cholesterol levels, which could boost your risk of heart disease. Plus, research showed that saturated fat—the fat in egg yolks—was linked to increased risk of heart disease.

As a result, people— including athletes—ditched the yolk for the whites, which are made up of protein and water, says Koch.

The Evidence:

Let’s take a look at the nutritional profile of the mighty egg.

A large egg contains about 6 grams of protein, 13 vitamins and minerals—including vitamins D and E—5 grams of fat, including 1.5 grams of saturated fat, and 70 calories.

An egg white (2 tablespoons) has 3 grams of protein, only two minerals—potassium and sodium—and 17 calories.

And while an egg yolk has 4 grams of protein, the yolk carries the bulk of the nutrition, says Koch, including choline for eye and brain health. And yes, the cholesterol, too.

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As for the link between cholesterol and heart disease? When looking at eggs as source, the evidence just doesn’t add up. A 2013 report published in the American Journal of Clinical Nutrition, which looked at more than a dozen studies, found that in healthy individuals, eggs were not associated with an increased risk of heart disease or death related to heart disease.

And a large study published in the Journal of the American Medical Association found that one egg a day is unlikely to contribute to heart disease.

Plus, a study published in the American Journal of Clinical Nutrition found no link between egg consumption and risk of stroke, even among people with a gene that makes them more susceptible to the effects of high cholesterol.

The Verdict:

Skip the carton of egg whites and crack open a real egg instead—you won’t be putting your heart at risk.

“Dietary cholesterol has gotten a bad rap, and eggs are high in cholesterol, so the egg yolk got a bad rap,” says Koch. “But over time, research has shown that we don’t have to be as concerned about the cholesterol in food—that the link between dietary cholesterol and blood cholesterol isn’t as clear-cut as we thought. We should be more concerned about trans fats and saturated fats.”

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So heat up the skillet and throw on a whole egg for that postride breakfast. The protein will help your muscles recover, and that feared-but-misunderstood fat will help your body absorb the egg’s vitamin D and vitamin E.

But don’t go full-on Gaston in Beauty and the Beast—famous for not only trying to kill the Beast, but also for eating four dozen eggs as a lad and then another dozen as a grown man.

“This sounds cliché but it’s about everything in moderation,” says Koch. “You shouldn’t be having four-egg omelets on a daily basis. But one egg a day is totally fine.”

And while recent research suggests that saturated fat isn’t as bad as we once thought either, it’s still something to keep in check, says Koch. The U.S. Dietary Guidelines recommend keeping your calories from saturated fat to less than 10 percent per day.

Eating the yolk may also help athletes better maintain their weight, thanks to its protein content, says Koch, and help them build more muscle than consuming just the whites.

“The benefits of eating the whole egg outweigh the risk of consuming its cholesterol and fat,” says Koch.

Heather Mayer Irvine Freelance Writer Heather is the former food and nutrition editor for Runner’s World and the author of The Runner’s World Vegetarian Cookbook.

Yolks vs Whites

Protein & Other Nutrients in an Egg

A combination of amino acids, some of which are called essential because the human body needs them from the diet because it can’t synthesize them. Adequate dietary protein intake must include all the essential amino acids your body needs daily. The egg boasts them all: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. These amino acids are present in a pattern that matches very closely the pattern the human body needs, so the egg is often the measuring stick by which other protein foods are measured. In addition to the nine essential amino acids, there are nine other amino acids in an egg.

Many different ways to measure protein quality have been developed. According to the Protein Digestibility Corrected Amino Acid Score (PDCAAS), whole egg, whey protein, casein and soy-protein concentrate all score 1 on a scale of 0 to 1. Whole egg exceeds all other protein foods tested with a score of 1.21 (above human needs) in the Amino Acid Score (AAS) rating system. At 3.8, the Protein Efficiency Ratio (PER) of eggs also outscores other proteins. When Nitrogen Protein Utilization (NPU) is evaluated, whole egg at 98% falls just below whey protein and casein (both at 99%). On a scale with 100 representing top efficiency, the Biological Value (BV) of eggs is rated between 88 and 100, with only whey protein rated higher (100).

Altogether each Large egg provides a total of 6.29 grams of high-quality, complete protein. For this reason, eggs are classified with meat in the Protein Foods Group. One egg of any size equals one ounce of lean meat, poultry, fish or seafood. In addition to about 12.6% of the Daily Reference Value (DRV) for protein, a large egg provides varying amounts of many other nutrients, too.


The yolk, or yellow portion, of an egg makes up about 34% of the liquid weight of the egg. It contains all of the fat in the egg and a little less than half of the protein. The yolk of a large egg contains about 55 calories.

With the exception of niacin and riboflavin, the yolk contains a higher proportion of the egg’s vitamins than the white, including vitamins B6 and B12, folic acid, pantothenic acid and thiamin. All of the egg’s vitamins A, D, E and K are in the yolk. Egg yolks are one of the few foods naturally containing vitamin D. The yolk also contains more calcium, copper, iron, manganese, phosphorus, selenium and zinc than the white.

Double-yolked eggs are often produced by young hens whose egg production cycles are not yet completely synchronized. They’re often produced too, by hens which are old enough to produce extra large-sized eggs. Genetics is a factor, also. Occasionally a hen will produce double-yolked eggs throughout her egg-laying career. It’s rare, but not unusual, for a young hen to produce an egg with no yolk at all.

It’s the yolk which is responsible for the egg’s emulsifying properties.

Yolk Color

Yolk color depends on the hen’s diet. If a hen eats plenty of yellow-orange plant pigments called xanthophylls, the xanthophylls will be deposited in the egg yolk. Hens fed mashes containing yellow corn or alfalfa meal lay eggs with medium yellow yolks, while those eating wheat or barley yield lighter-colored yolks. A colorless diet, such as white cornmeal, produces almost colorless yolks. Natural yellow-orange substances, such as marigold petals, may be added to light-colored feeds to enhance yolk color. Artificial color additives are not permitted. Most buyers in this country prefer gold or lemon-colored yolks. Yolk pigments are relatively stable and are not lost or changed in cooking.

Albumen – Also known as egg white.

Depending on the size of the egg, albumen accounts for most of an egg’s liquid weight, about 66%. The white contains more than half the egg’s total protein, a majority of the egg’s niacin, riboflavin, magnesium, potassium and sodium, and none of the fat. The white of a large egg contains about 17 calories.

Albumen color is opalescent and doesn’t appear white until an egg is beaten or cooked. The cloudy appearance comes from carbon dioxide. As eggs age, carbon dioxide escapes, so the albumen of older eggs is more transparent than that of fresher eggs.

The albumen consists of four alternating layers of thick and thin consistencies. From the yolk outward, they are designated as the inner thick or chalaziferous white, the inner thin white, the outer thick white and the outer thin white. As an egg ages, the egg white tends to thin out because its protein changes in character. That’s why fresh eggs sit up tall and firm in the pan while older ones tend to spread out.

When you beat egg white vigorously, it foams and increases in volume six to eight times. Egg foams are essential for making meringues, puffy omelets, soufflés, angel food and sponge cakes.

Eggs and cholesterol

Much of the confusion around eggs has stemmed from the fact that egg yolks contain cholesterol. While some cholesterol in our body is essential, the type and amount of cholesterol in our blood correlates with heart disease risk.

While egg yolks are high in cholesterol, it is saturated fatty acids that have a greater effect on our blood cholesterol levels.

Are eggs healthy?

  • Eggs are a nutritious whole food which are an inexpensive source of protein and contain other nutrients such as carotenoids, vitamin D, B12, selenium and choline.
  • When eating eggs, it is also important to pay special attention to the foods you eat alongside them such as, white bread, butter, salt, and/or processed meats like bacon or sausages, which are not so good for our hearts.

So how many eggs can I eat?

  • Based on the findings from the ‘Eggs and the heart’ evidence paper, the Heart Foundation’s position is that New Zealanders who are at increased risk of heart disease can eat up to six eggs per week as part of a heart-healthy diet. This amount is unlikely to have any substantive influence on their risk of heart disease. View our full eggs position statement.
  • For the general healthy population, eggs can be included as part of a heart-healthy eating pattern.
  • There are more important changes people should be focusing on, such as increasing vegetable intake, eating more whole and less- processed foods and reducing saturated fat intake, rather than restricting egg intake

Based on a thorough review of the existing research, the overall evidence for the effect of eggs on blood cholesterol has been deemed inconsistent. While the evidence is not clear enough to say there is no association between dietary cholesterol and heart disease, it is also not strong enough to continue previous recommendations which limited egg intake to three per week.

Much of the confusion around eggs has stemmed from the fact that egg yolks contain cholesterol. While egg yolks are high in cholesterol and are a major source of dietary cholesterol, it is saturated fatty acids that have a greater effect on our blood cholesterol levels and, therefore, heart disease risk.

Still feeling confused about eggs and cholesterol? We’ve compiled some frequently asked questions and given our responses.

Eggs and the heart Q&A

Eggs are a nutritional powerhouse, but for a while, egg yolks have been demonized in the health-food industry as causing blood-cholesterol levels to skyrocket. Is it true? It’s time to set the story straight on the nutritional benefits of an egg.

The Truth: Not only are eggs a fantastic source of lean protein and heart-healthy omega-3 fatty acids, but they contain some pretty important nutrients.

One large egg has roughly 186 milligrams of cholesterol — all of which is found in the egg’s yolk. Since dietary cholesterol was once thought to be the major cause of unhealthy blood cholesterol, egg yolks have been demonized and health nuts stick to eating strictly egg whites. Now, don’t get me wrong — egg whites are a great, healthy source of protein, but there is definitely room for WHOLE eggs in a healthy diet. As long as you haven’t been advised otherwise by your doctor, you can enjoy the many nutritional benefits of a whole egg. So, yes, you can have an egg and eat the yolk too! Here are a few reasons why.

The real threat to high cholesterol are trans fats and added sugars, not dietary cholesterol. Years ago, when scientists learned that high blood cholesterol was associated with heart disease, foods high in cholesterol were thought to be the leading cause of unhealthy blood cholesterol. Now, 25 years later, scientists have come to the conclusion that cholesterol in food is not the true villain — trans fats have a much greater effect on blood cholesterol. Your body actually needs the cholesterol in meat and eggs to make testosterone, which helps to increase energy and helps to build more calorie-building muscle. In fact, one study at the University of Connecticut found that the fat in egg yolks actually helps to reduce LDL (“bad” cholesterol). So banish the old notion that an egg, specifically the yolk, is hazardous to your health. According to the American Heart Association, the recommended limit of dietary cholesterol is 300 milligrams for people with normal LDL (bad) cholesterol levels — and one egg contains 185 milligrams of dietary cholesterol. (If you have a history of high cholesterol or heart disease in your family, though, you may want to consult your doctor about how to limit your cholesterol intake.) Whole eggs are full of beneficial vitamins and minerals.

Whole eggs are a nearly perfect food, with almost every essential vitamin and mineral our bodies need to function. It is one of the few natural food sources of vitamin D and contains 7 grams of high-quality protein. Whole eggs are also full of omega-3 fatty acids and deliver many of the B vitamins and nutrients — B6, B12, riboflavin, folate, and choline — that, in fact, are believed to help prevent heart disease. L-arginine, an amino acid found in eggs, is critical to the body’s production of protein and the release of growth hormones. Another amino acid found in eggs, leucine, also helps the body produce growth hormones as well as regulate blood sugar levels. The yolk itself contains most of these vitamins and minerals, plus half of its protein. When you eat only the egg whites, you’re missing out on all of these nutritional benefits and are getting only 3.5 grams, or half, of the protein.

It’s all in the preparation. If you’re frying your eggs in saturated-fat-laden butter and serving them with saturated-fat-laden bacon — they will have a negative impact on your cholesterol levels. Instead, heat olive oil on low heat in a cast-iron skillet to cook your egg the healthiest way. When cooking omelets, frittatas, or any other dish that involves a larger quantity of eggs, I like to use a mix of whole eggs with egg whites. The reason is that whole eggs do have a decent amount of fat. So, if you’re cooking something with more than two eggs, I recommend subbing in egg whites for some of the whole eggs.

The Bottom Line: Whole eggs are a power food packed with essential vitamins and minerals our bodies need — a majority of these vitamins and minerals are found in the egg yolk. Eating whole eggs in moderation is not bad for your health, but when making dishes with a large quantity of eggs, try to balance the count of whole eggs and egg whites.

Is egg yolk bad for health?

Q: These days there is so much hype in the fitness community over the consumption of egg yolks. It is said that egg yolks are useless and should be avoided. Is it true? If yes, then what should be the way to eat eggs? If there are benefits of eating yolks, then please illustrate.

A:This is a debate going on for quite sometime whether the yolk is bad or not. Many diet freaks avoid them like the plague. But I say eat the yolk. It all depends on how many you are eating. It is not necessary to have cholesterol free diets. We do need some cholesterol. It is produced naturally in the body and forms a basic part of our cells. Cholesterol helps to regulate our hormones, helps us utilize Vitamin D and helps us digest food. Healthy adults with normal cholesterol levels, who exercise regularly and who follow a low fat, least junk and a healthy high fiber diet can safely eat eggs. Eggs are rich in choline which is a memory vitamin and also in lutein and zeaxanthin which are antioxidants. One medium sized egg gives about 180-190 mg of cholesterol and our requirements are below 300 mg/day. Hence it is quite safe to eat an egg daily. But if you do have a genetic predisposition for high cholesterol levels or are already overweight with high cholesterol levels, then the intake of egg yolks should be reduced to not more than 3 eggs per week. It is not always cholesterol alone that causes problems. It is the oxygenation of cholesterol that causes the damage. Oxygenation, or free radical development, is the process that changes the composition of this essential nutrient, turning it into a destructive compound. Oxidation of cholesterol is formed when it is exposed to air. This happens during the many stages of processing meat, milk, eggs, butter, and cheese products. Added to this is the means of processing — firing, smoking, curing, aging, and packaging all contribute further to the oxygenation of cholesterol-containing foods. Such fast foods as fried chicken, fish, hamburgers; as well as dried and packaged foods, are some of the greatest sources of free radicals. So if you just eat eggs, you cannot end up with high cholesterol problems. But regular intake of egg yolks plus junk food can increase your cholesterol problems. Children who are active and within the weight for their age and height can be given one egg daily. Egg whites can trigger allergies in children but not egg yolks, hence if you want to start eggs for your 9 month old baby, first start with a teaspoon of well cooked yolk and then after checking for allergies, progress further with the whole egg. Eggs are very nutritious so do not omit them. Chuck the junk out of your diet and enjoy the benefits of healthy food.

Eggs vs. Egg Whites: Which One Is Healthier?

Posted on: January 31st 2018

  • Overview
  • Eggs Vs. Egg Whites: Which One is Healthier?
  • The Nutrition You Need Is In An Egg
  • Egg Yolks Contain Most of the Nutrients
  • Egg White Contain Most of the Protein
  • How to Cook Your Eggs for Optimal Nutrition

Eggs Vs. Egg Whites: Which One is Heathier

Eggs are versatile, affordable, nutritious and, best of all, delicious. However, it is a fact that egg yolks contain a fair amount of cholesterol. For this reason, many people choose to eat only egg whites. When considering the whole egg, though, is it worth it to ditch the yolk?

The yolk undeniably contains more cholesterol, fat and calories than the whites, but it also holds the majority of an egg’s nutrients. In this piece, we’ll explore the different nutrient levels of egg whites and egg yolks, which one offers the most health benefits and how to prepare your eggs to preserve their nutrition.

After you know the facts, you’ll be better prepared to decide which part of the egg suits your dietary needs. In most cases, you can have your yolk and eat it, too.

The Nutrition You Need is in an Egg

Before we break down the nutrition in egg whites and egg yolks, let’s take a look at the dietary requirements for an average adult. This will help paint a clearer picture of how an egg is a nutritionally valuable part of a diet.

You can find all of the following nutrients in an egg. Here’s an average amount of those nutrients we need every day and the reasons they keep us healthy:

● Calories: 2,000. Calories fuel the body to keep major systems functioning.
● Protein: 50 grams. Protein builds and repairs tissue and muscle.
● Fat: 70 grams. Fat supports cell growth, protects organs, keeps you warm and gives you energy. It also helps your body absorb nutrients.
● Calcium: 1,000 milligrams. Calcium builds strong bones and teeth, helps prevent blood clotting, supports healthy heartbeat and muscular function, and helps prevent osteoporosis.
● Magnesium: 380 milligrams. Magnesium supports muscle, heart and bone functions.
● Iron: 8 milligrams. Iron helps carry oxygen through your body.
● Phosphorous: 700 milligrams. Phosphorous is needed to grow, maintain and repair muscles. It also helps your kidneys filter waste.
● Potassium: 4,044 milligrams. Potassium helps you maintain healthy blood pressure.
● Sodium: 500 milligrams. Sodium works with potassium. It helps muscles contract, assists the intestines in absorbing nutrients and regulates blood pressure and kidney function.
● Zinc: 11 milligrams. Zinc supports the immune system and cell growth.
● Copper: 1.2 milligrams. Copper helps maintain and repair connective tissues, and it also keeps nails and hair healthy.
● Manganese: 2.3 milligrams. Manganese helps the body metabolize cholesterol, carbs and amino acids.
● Selenium: 55 micrograms. Selenium protects the body as an antioxidant.
● Thiamin or Vitamin B1: 1.2 milligrams. Vitamin B1 supports the nervous system, brain, muscles, heart and digestive health.
● Riboflavin or Vitamin B2: 1.3 milligrams. Vitamin B2 helps the body metabolize fat and protein, and works as an antioxidant.
● Niacin or Vitamin B3: 16 milligrams. Vitamin B3 improves cardiovascular health and lowers the risk of heart disease.
● Pantothenic acid or Vitamin B5: 5 milligrams. Vitamin B5 helps the body process carbs, proteins and fats. It also supports healthy skin.
● Vitamin B6: 1.3 milligrams. Vitamin B6 supports a healthy heart and muscles, and it helps prevent depression.
● Folate or Folic Acid: 400 micrograms. Folic acid allows the body to make DNA and divide cells.
● Vitamin B12: 2.4 micrograms. Vitamin B12 helps make DNA and supports blood cell and nerve health.
● Biotin or Vitamin B7: No recommended daily allowance. Strive to get 25-30 micrograms a day. It’s important for hair, eyes and nail health, and it supports liver and nervous system.
● Vitamin A: 900 micrograms. Vitamin A supports vision, immune and reproductive systems, and vital organ functioning.
● Vitamin E: 15 milligrams. Vitamin E is an antioxidant that supports your immune system.
● Vitamin D: 600 International Units. Vitamin D helps the body absorb calcium for bone and teeth health.
● Vitamin K: 120 micrograms. Vitamin K is important for blood, bone and organ health.
● Omega-3: 250 milligrams. Omega-3 supports brain, eye and heart health.
● Choline: 550 milligrams. Choline is an essential nutrient in metabolizing fats and other physiological processes.

As you can see, human beings require a lot of different vitamins and minerals to function properly. A whole egg contains a percentage of all of the above nutrients, making it one of the healthiest foods on the planet.

Egg Yolks Contain Most of the Nutrients

Yolks are the gooey golden orbs in the center of an egg and are full of flavor. Not only is the yolk the tastiest part of an egg, but it is also the most nutritious.

However, not everything about the yolk is golden when compared to egg whites. Compared to the whites, egg yolks contain:

Before you scoop the yolks into the trash, though, consider the sunny-side of the yolk. In comparison to egg whites, egg yolks contain:

That’s a ton of nutrition for only 55 calories that gets left behind when you only eat the whites.

Egg White Contain Most of the Protein

It’s true. Egg whites are nearly fat-free, containing only one percent of an egg’s fat. Egg whites are also cholesterol-free, low-calorie and contain the greatest percentage of an egg’s protein or 57 percent.

So, for 17 calories, egg whites do offer some nutrition and lots of protein. It’s probably a better idea to eat more egg whites than whole eggs in larger quantities if you are concerned with weight management or cholesterol control. However, also consider that if you fry your egg whites in butter, you are adding extra calories and cholesterol — and defeating the purpose of consuming a cholesterol-free, saturated fat-free food.

Eat the Whole Egg for the Most Nutrition

So, which part of the egg is best? We recommend eating both.

Egg whites and egg yolks are the perfect marriage of nutrition. Most people can eat up to seven eggs a week with no increase in heart disease risk. It is recommended to consume no more than 300 milligrams of cholesterol a day.

The American Heart Association (AHA) focuses on the following recommendations for heart-health:

● Get 40 minutes of aerobic exercise three to four times a week.
● Eat more nutritious food.
● Limit saturated and trans fats.
● Limit sodium intake.

The AHA does not mention limiting egg consumption, but they do recommend eating lean poultry and nutritious food. As far as we know, eggs are nutritious.

Additionally, high cholesterol in food is not the leading cause of high cholesterol in the body, which is associated with heart disease. Saturated fats, like those found in meat fat, tell the body to produce more cholesterol and have a greater impact on the body’s cholesterol levels. Sugar, trans fats and genetics play a big role in raising harmful cholesterol levels, too. With only 1.6 milligrams of saturated fat, less than one gram of sugar and zero trans fat, eggs are not to be feared.

A 2016 study published in the Journal of the American College of Nutrition found that people who eat an average of one egg a day had a 12 percent lower stroke risk than those who ate fewer eggs. No connection was made between egg consumption and increased heart disease. The AHA says it’s ok to eat an egg a day.

The point is, you can enjoy the flavor and nutrition of an entire egg every day with no consequence to your health. For a more filling meal, mix one whole egg with egg whites. Add some tasty fresh herbs for flavor, or add veggies like kale, mushrooms or chopped tomatoes for an extra nutrition boost.

As with all the good things in life, moderation is key. But the nutrients-to-calorie ratio in an egg makes it worth including in a well-balanced diet. Overall, eggs are easy on your waistline and your budget.

How to Cook Eggs For Optimal Nutrition

You can save on calories and fat by eating plain egg whites, but the moment they hit an oil-coated frying pan, their fat levels go up. How you prepare your eggs, whether you are cooking a whole egg or just the white, makes a difference in nutritional levels. There are different ways to cook your eggs to prevent adding excess fat and cholesterol, and to minimize nutrient loss.

One general rule to keep in mind when cooking any food is, heat destroys what it cooks. Obviously, this works in our favor when it comes to killing bacteria. However, heat can also destroy nutrients, too.

But heat isn’t all bad when it comes to nutrition. Heat also helps our body digest certain nutrients. For example, heat helps us process egg white protein, and it destroys avidin. Avidin is the protein in egg whites that makes biotin or vitamin B7 unavailable to us. In fact, protein in cooked eggs is 180 percent more digestible than in raw eggs.

However, too much heat can damage the nutrients in the yolk. Cooking an egg can reduce around 17-20 percent of its vitamin A level and as much as 6-18 percent of its antioxidant levels.

You also want to prevent oxidizing the yolks. Too much heat in the yolk makes yolk fat sticky and harder for our body to make good use of. The trick is to cook the whites, but not overcook the yolk to get the most nutrition out of an egg. In summary:

● Don’t overcook yolks.
● Do cook egg whites all the way.
● Use the shortest cooking time possible for safe consumption.

Don’t feel too bad if you prefer your yolks cooked thoroughly. No matter how you prefer to eat your eggs, eggs are still an excellent source of vitamins and protein. Let’s explore eight different ways to eat your eggs and the methods that promise the highest nutrition.

1. Raw

Some people like to add raw eggs to a healthy smoothie. Unlike protein powder, eggs provide sufficient protein and nutrients without artificial ingredients. Also, raw eggs contain a higher dose of vitamin A than cooked eggs. Although you can consume eggs raw, however, it is not always recommended.

Raw eggs carry the risk of salmonella poisoning because eggs must be heated to kill any bacteria. Also, your body only absorbs half the protein from raw eggs. If you do want to consume raw eggs, make sure to use eggs that have pasteurized eggshells for minimal bacteria risk. Here’s how to add eggs to a smoothie:

● Crack one or two pasteurized-shelled eggs into a blender. You can also use a quarter cup of pasteurized egg substitute instead.
● Add a half cup or one cup of washed, chopped fresh fruit to the blender. Some tasty choices include blueberries, bananas, strawberries, oranges or mangos.
● Add one-third of a cup of your preferred liquid. You might use milk, fruit juice or water.
● Pulse blender over medium until smooth and serve.

Can’t find pasteurized eggs in the store? That’s ok because you can complete the process at home. Here’s how to pasteurize eggs at home and kill bacteria without cooking the egg. For two eggs, make sure you have:

● Three clean forks or whisks
● One tablespoon of lemon juice or white vinegar
● A microwave-safe bowl
● Plastic wrap

Once you have your materials together, follow these steps:

● Collect the yolks of two eggs in the bowl.
● Whisk yolks.
● Add one tablespoon of lemon juice and whisk.
● Add two tablespoons of water and whisk.
● Seal the bowl with plastic wrap.
● Heat mixture on high until the surface starts to rise.
● Cook for eight more seconds.
● Remove the bowl from the microwave.
● Remove the cover.
● Whisk yolk with a clean fork or whisk.
● Return the bowl to the microwave and heat again until the surface rises.
● Continue to heat for eight more seconds.
● Remove the bowl and whisk with a clean fork or whisk until smooth.

You are now ready to enjoy your pasteurized eggs in your favorite raw egg recipe.

2. Hard-Boiled

The great thing about boiling an egg is you don’t add extra calories, and you cook away bacteria. Boiled eggs also make a convenient snack and are a go-to choice for dieters with busy schedules. Their shells can be dyed fun colors, or you can turn boiled eggs into scrumptious deviled eggs. You don’t need to use fattening mayo for your deviled eggs, either. Experiment with low-calorie fillers like hummus or tuna for a satisfying high-protein snack.

Try not to overcook your egg if you can. By boiling an egg for about ten minutes on the stove top, you destroy dangerous bacteria, but overcooking will lead to nutrient loss. If the yolk inside of a hard-boiled egg has a grayish-green color, that’s a sign it is overcooked.

Boiled eggs can be a headache to peel, but fortunately, there are tricks to getting a perfectly smooth egg without chipping away any of the protein-dense egg white. Many grocery stores carry peeled hard-boiled eggs, too. For a dozen perfect hard-boiled eggs:

● Place 12 eggs in a large saucepan.
● Cover them by one inch with cool water.
● Bring water to a boil over medium heat.
● When water has reached a boil, cover and remove from heat.
● Let them sit for 12 minutes.
● Place eggs in a colander and run them under cool water to stop cooking.
● Serve immediately.

Here’s a tip — add a teaspoon of baking soda to the water to help reduce eggshell stickiness when it’s time to peel.

When the eggs are boiled, and you’re ready to eat, follow one of these four tricks to peeling hard-boiled eggs, and avoid the frustration of dealing with broken shell pieces:

1. Tap the top and bottom of the egg on a hard surface and peel off the top and bottom. Firmly hold the egg, and blow the egg out.
2. Add water to a pot or plastic container, place the egg inside, cover with a plate or lid and shake — no peeling involved.
3. Crack the shell over a hard surface, insert a spoon under the shell and peel the shell away with the spoon.
4. Crack the egg and roll it over the counter, then peel the egg in cold water.

With those tricks in mind, it’s tempting to boil eggs just to have fun peeling them.

3. Soft-Boiled

When you cook a soft-boiled egg, you fully cook the white of the egg but not the yolk. Therefore, you’ve exposed the egg to enough heat to kill bacteria, while preserving all the nutritional gold and flavor of the yolk.

Cooked for five to six minutes, a runny yolk contains up to 50 percent more nutrients than a boiled or cooked yolk. This is the recommended method to cook an egg for the lowest calories with the most nutrients. It’s quick and easy, too, and involves minimal dish-washing. All you need is a pot, stovetop and some water.

To peel a soft-boiled egg, you’ll just want to be a little gentler with it than if it was hard-boiled. Instead of cracking the egg against a surface, tap it against the counter or use a utensil to tap against the shell. Hold the egg under cool running water and peel away the shell.

The gooey golden yolk of a soft-boiled egg is delicious on toast. Here’s a recipe for Avocado Toast with Soft-Boiled Eggs:

● Grill or toast slices of whole wheat bread.
● Cut, pit and peel an avocado.
● Put the avocado in a bowl and mash with the juice of half a lemon, a tablespoon of olive oil, and a pinch of salt and black pepper.
● Spread the avocado mixture on toast
● Add peeled and halved soft-boiled eggs.
● Top the toast with watercress leaves or pea shoots, and season with salt and pepper to taste.

4. Poached

You may have eaten poached eggs in the popular dish known as eggs Benedict. Preparing a poached egg is a little more complicated than the other methods on this list, but it is a healthy way to eat an egg — as long as you skip the high-fat hollandaise sauce.

Nutritionally, a poached egg is similar to a soft-boiled egg. The difference is you aren’t cooking the egg with the shell on. Instead, you carefully scoop the egg out of hot water with a spoon.

Simply put, here’s how to poach an egg:

● Make sure your eggs are fresh.
● Add a drop of vinegar to simmering or gently boiling water.
● Crack eggs one at a time in a ramekin or cup.
● Create a whirlpool in the water. The whirlpool will cause the egg white to wrap around the yolk.
● Carefully tip the egg into the water, white-end first.
● Cook for three minutes.
● Remove the egg with a slotted spoon.
● Drain the egg on a paper towel.

Craving eggs Benedict but don’t want to spoil your diet with buttery hollandaise sauce? For a healthier homemade hollandaise sauce, try this recipe instead:

● Beat one cup of plain yogurt with one teaspoon of lemon juice and three egg yolks in a double boiler.
● Heat over one inch of simmering water, and frequently stir for 15 minutes or until thickened.
● Stir in one or two teaspoons of Dijon mustard, about a half teaspoon of sugar and cumin, paprika, red pepper flakes, black pepper, salt and fresh basil to taste.
● Enjoy atop your poached egg.

5. Fried

Frying an egg is not the lowest calorie option, but it certainly is a tasty way to prepare an egg. Even though you need to use fat to fry an egg, you can still enjoy it as long as you pay attention to the type of oil and amount of oil you use.

Aim to use an oil that is safe in high heat. Fats and oils have a smoke point or a limit. When they go beyond their smoke point, they start to break down and release free radicals in the food. Free radicals can cause unhealthy inflammation in your body. The best high-heat oils to use to fry your eggs are:

● Butter: Grass-fed butter has more nutrients, but still only use minimal amounts because butter is high in fat and calories. Considering that one tablespoon of butter is a little over 100 calories, use only as much as you need to coat the pan and keep the egg from sticking. Start with no more than half a teaspoon, and add more only as needed.
● Coconut Oil: Like butter, coconut oil is high in calories and fat, so use this oil sparingly. Also, keep in mind that coconut oil will add the flavor of coconut to your eggs. While this might be an exciting fact to coconut-lovers, some might prefer a more traditional butter taste.
● Beef Tallow: It cooks like butter but is made of animal fat instead of milk. Beef tallow has close to the same amount of calories as butter and coconut oil, but it has less saturated fat. This is a good frying fat without coconut flavor.
● Olive Oil: Olive oil has a slightly lower smoke point than the above fats, but it can be good a choice as long as you don’t heat it over 325˚F. Loaded with vitamin E and low in saturated fat, olive oil is the healthiest oil to fry an egg in.

Here are some different ways to fry an egg. Which method do you prefer?

1. Sunny-Side Up

To make a sunny-side up egg, the egg is never flipped. The bottom of the egg and the white part cooks, but the yolk stays runny.

The best way to cook a sunny-side-up egg is to use a low amount of heat. This way you have a better chance of preserving the yolk’s nutrients and a lower chance of oxidizing the yolk fats. Also, because you don’t have to flip the egg, you won’t need to use more oil in the pan, making this the healthiest way to fry up an egg.

It’s not always easy to cook the perfect sunny-side-up, but the trick is in the heat. Here’s the right way to cook an egg sunny-side up:

● Heat a non-stick frying pan over medium heat. If oil spits during the process, turn the heat down.
● Pour half a teaspoon of water in the pan to test its heat level. If the water evaporates, the pan is ready.
● Coat the bottom of the pan with about one tablespoon of butter or oil. If you use butter, let it melt.
● Gently crack an egg and pour it into the pan.
● Cook the egg until the whites are set, but the yolk is still runny, or for about two minutes.
● Remove the pan from the stove.
● Use a large metal spatula to scoop up the egg, and enjoy.

Here’s a quick tip on how to crack an egg without broken shells:

● Firmly hold the egg and tap it against a flat surface like a countertop.
● Find a crack in the shell.
● Place your thumbs on either side of the crack and gently pull apart.

Sometimes, no matter how hard we try, part of the eggshell breaks off and gets into the pan. How many times can you recall chasing after a floating shell piece as it jumps away from your fingertip? The best thing to do if this happens is to take a piece of broken eggshell and use that, instead of your finger or kitchen utensil, to scoop up the eggshell. If that doesn’t work, a little eggshell won’t hurt — in fact, it might add a bit of extra calcium to your dish!

2. Over-Easy

An over-easy egg is similar to a sunny-side-up egg in that it preserves most of the yolk. However, this method requires cooking both sides of the egg. The benefit of preparing an over-easy egg is chances of undercooking the egg are less. However, you expose the egg to more grease in the pan. Also, because the egg is heated on both sides, the yolk will lose more nutrients than if it was cooked sunny-side up.

3. Over-Hard

This method is the preferred fried egg choice for individuals who don’t like runny yolks. With this method, you crack the egg into the frying pan and pop the yolk. You cook both sides of the egg, cooking the yolk and egg whites completely.

On the plus side, you don’t have to worry about bacteria because you fully cook the egg. However, you lose the highest amount of nutrients by cooking the yolk entirely, and you get all the fat from the pan on the egg, adding extra calories.

4. Baked

Eggs can be baked in lots of different delicious recipes, from quiches to breakfast casseroles. Though eggs make yummy additions to a variety of baked dishes, this method, unfortunately, causes the most nutrient loss. When eggs are baked for 40 minutes, they can lose up to 61 percent of their vitamin D, compared to 18 percent when boiled or fried.

Is there a way to bake an egg while still maintaining its nutrients? Here’s a fun, easy recipe to make Cloud Eggs, or a way to bake an egg but keep the nutrients of the yolk:

● Preheat the oven to 450 degrees Fahrenheit.
● Line a baking sheet with parchment paper.
● Separate egg yolks from the whites.
● Place egg whites in a mixing bowl.
● Add a pinch of salt to the whites.
● Beat the eggs with a whisk attachment in a mixer.
● Start on low speed and slowly increase speed until peaks form.
● Gently fold in a quarter cup of grated cheese, such as Swiss or parmesan, with a spatula.
● Create two mounds of egg white mixture on the baking sheet.
● Form each mound to have an indentation in the center.
● Place in the oven for three minutes on a center rack.
● Pull out eggs and carefully add egg yolks to the center of each mound.
● Return to the oven and cook for an additional three minutes.

Serve these eggs with your favorite toast for a trip on cloud nine.

5. Scrambled

Some people detest hard-boiled eggs, but they can’t get enough eggs in a cheesy scramble. Sound like someone you know? Everyone has their egg preference, and just like fried eggs, scrambled eggs and omelets are popular breakfast dishes — especially for those with a bit of a yolk phobia.

Also, scrambling your eggs allows you to go stir-crazy and mix in all kinds of mouthwatering ingredients, from cheese and meats to veggies and pretty much anything else your heart desires. As this might be the most fun cooking method, it’s not exactly the healthiest cooking style.

When you scramble an egg, you are mixing all the parts of an egg and heating the yolk and whites equally—which actually overcooks the egg. This will cause yolk nutrient loss and oxidize the fat in the yolk. With that said, it is still better for your health to eat the whole egg instead of only scrambling egg whites, but if you can, try other methods to maintain more of the yolk for maximum nutrient levels.

On the bright side, your eggs are fully cooked and free of bacteria, and you can add nutrient-packed veggies to help make up for any nutrient loss in the yolk.

For a bit of extra flair, you could also try cooking an omelet. Try this recipe for a Veggie-Stuffed Omelet:

● Heat a nonstick skillet with a teaspoon of olive oil over medium heat.
● Add two tablespoons of chopped red bell pepper, one tablespoon of chopped onion and a quarter cup of sliced mushrooms to the pan.
● Stir veggies frequently until tender, or for about two minutes.
● Stir in one cup of rinsed baby spinach leaves.
● Stir and cook until the spinach wilts.
● Remove veggies from the pan and place them in a bowl.
● In a different bowl beat two eggs, one tablespoon of water, and a pinch of salt and pepper with a fork or whisk until mixed.
● Reheat skillet again over medium heat.
● Pour egg mixture into the pan.
● Slide pan rapidly back and forth over heat and stir with a spatula to spread eggs over the bottom of the pan as they thicken.
● Let it stand a few seconds to lightly brown the omelet.
● Place veggie mixture over half of the omelet.
● Top the mixture with a tablespoon of shredded cheese.
● Fold the other half of the omelet over the mixture with a spatula.
● Carefully slide the omelet out of the pan onto a plate.

Not a fan of mushrooms or onions? Here are a few other tasty and healthy omelet filling ideas:

● Turkey and avocado
● Asparagus and cheese
● Fresh basil
● Apples and Brie
● Potatoes and fenugreek
● Pimento-stuffed green olives

6. Microwaved Scrambled Eggs

Did you know that you can microwave your eggs without destroying their nutritional value? Though some may view microwaves as dangerous kitchen tools, the goal of cooking food is to expose food to heat for the shortest possible amount of time. Because microwaves cook food quickly, nutrients have less time to break down and lose their power.

So next time you’re in a hurry, don’t turn your back to eggs because you don’t have time to cook them on the stove. Instead, turn your back to your stove and say hello to your microwave.

Here’s how to make quick and easy microwaved scrambled eggs:

● Beat two eggs in a microwave-safe dish with two tablespoons of milk, and a pinch of salt and pepper until blended.
● Microwave on high for 45 seconds.
● Stir.
● Microwave an additional 30 to 45 seconds or until eggs are set.
● Top with your favorite toppings like shredded cheese, salsa or fresh herbs. Serve immediately.

Some other tasty egg toppers are:

● Chopped chives
● Fresh parsley
● Crumbled bacon

7. Microwaved Poached Eggs

Are you terrified of trying to poach an egg? Does the idea of creating a whirlpool with a spoon cause a flood of panic? Have no fear — you can poach an egg in the microwave. Here’s how to make a microwaved poached egg:

● Fill a microwave-safe mug with half a cup of water.
● Crack on egg into the cup.
● Place a saucer on top of the cup.
● Microwave on high for 30 to 60 seconds or until the egg white is cooked, but the yolk is still runny.
● If not cooked, heat for ten more seconds. Check the egg. If needed, add another ten seconds.
● Season with salt and pepper.

After looking at all the different ways to prepare an egg for the most nutrition, go with soft-boiled or poached to get all the delicious qualities of a runny yolk but the protein power of a cooked egg white, and save yourself the fat required to fry, scramble or bake an egg.

Sauder’s Is Your Egg Expert

When it comes to eggs, it’s the whole egg that counts — and any style egg is better than no egg. Here at Sauder’s, we deliver the highest quality eggs and egg products from our family to your table.

Check out our delicious fresh eggs or explore our site to stay informed about everything the incredible egg has to offer. Have questions or comments? We look forward to hearing from you, too.

Our parting message to friendly folks? Eat more yolks!

What’s better: Egg white or egg yolk

Eggs are the best way to kick start your mornings. The nutrient-rich eggs have a plethora of health benefits. They are packed with protein, vitamins and healthy fats. Our daily breakfast usually involves eggs either in the form of omelettes, scrambled or boiled. They are added to various salads and main dishes. No matter in what form you consume them, they are quite beneficial to the body. A well-balanced diet always includes a considerable number of this superfood. It has all the high quality proteins and essential vitamins and minerals that one cannot afford to miss. But the question that remains unanswered since ages is that which part of an egg is healthier. Is it the egg white or yolk part which is better than the other. Let’s have a look.

There is a drastic difference in the number of calories egg yolk and white contain. The yolk of a large egg holds about 55 calories while the white part has 17 calories.
Egg yolks
Egg yolks have been avoided for many years as they contain saturated fat and dietary cholesterol which increases the cholesterol level in the body and makes it prone to heart diseases. But the crucial fact which cannot be ignored here is that egg yolks contain more nutrients than egg whites.
Yes, you read it right! The golden part of an egg is much more nutritionally dense. It contains essential nutrients like Vitamin B6, B12, A, D, E and K. It is also rich in calcium, magnesium, iron and selenium. The carotenoids present in the yolk helps in improving the vision. These carotenoids act as antioxidants and protect the eyes against free radicals that can cause damage to the retina. Choline, a water-soluble vitamin that is present in the egg yolk has anti-inflammatory properties and it also regulates the cardiovascular function of the body.
Egg white
The outer layer of an egg is the albumen which is commonly known as the egg white. Most health-conscious people tend to eat only this part because it is fat-free and low in calories. It gives healthy proteins to the body without adding extra calories. It is known for its ability to help in building muscles and gaining weight. It can also keep you full for a longer period of time. The presence of potassium mineral in an egg white can help to reduce and maintain blood pressure. The riboflavin vitamin helps in preventing cataracts and migraine headaches.
93% of the iron of a whole egg is held by the yolk and the 7% is with the white. 90 per cent of the calcium content is in the yolk. While both the parts of the egg are healthy but looking at the nutrient content yolks seem more beneficial. As they contain cholesterol which can cause risk of diseases, they should be consumed in moderation. So, think twice before discarding them the next time you have eggs as you might be throwing away a lot of valuable nutrients.
You can also have whole eggs as well. This way you get all the nutrients and have the health benefits of both.

You Asked: Are Egg Yolks Unhealthy?

There’s a lot to like about egg yolks. Compared to egg whites, the yolk contains most of an egg’s good stuff, including the bulk of its iron, folate and vitamins. The yolks also contain two nutrients—lutein and zeaxanthin—that support eye and brain health.

But egg yolks are a source of dietary cholesterol, which is why egg-white omelets, cookies and other yolk-free fare have recently dominated the breakfast plates and baking sheets of health-conscious eaters. Especially in terms of heart health, experts once warned, dietary cholesterol is bad news.

But just as the latest research has granted dietary fat a pardon and an embarrassed apology, dietary cholesterol seems to have been unfairly slandered by the health community.

“Dietary cholesterol does not translate into high levels of blood cholesterol,” says Dr. Luc Djoussé, an associate professor and heart disease researcher at Harvard Medical School and Brigham and Women’s Hospital.

Djoussé has conducted research on eggs and heart disease. “Current scientific data do not justify worries about egg consumption, including egg yolk, when it comes to heart health,” he says.

National health officials seem to agree; the latest Dietary Guidelines for Americans do not put a cap on dietary cholesterol.

Even for people whose genes place them at greater risk for heart and cholesterol problems, eating an egg every day isn’t a problem, finds a new study appearing in the American Journal of Clinical Nutrition. That study’s author, Dr. Jyrki Virtanen of the University of Eastern Finland, says his study is just the latest to show that focusing on one aspect of a food—like the cholesterol in eggs—is not a reliable way to gauge that food’s health impact.

Others agree. “Our focus should be on healthy dietary patterns, not specific foods or nutrients,” says Dr. Robert Eckel, a program chair and professor of medicine at the University of Colorado School of Medicine. Eckel recently wrote an editorial on eggs and cholesterol. He says that he doesn’t even bring up eggs when talking to his patients about their risk factors for heart disease.

“Eggs get a lot of attention because they’re so popular and for a while were kind of vilified,” he says. “But I’m a lot more concerned about people eating more fruits and vegetables, and adhering to a healthy dietary pattern like a Mediterranean-style diet or the DASH diet.”

Both Eckel and Virtanen say this doesn’t mean you should eat five eggs every morning for breakfast. Too much of any one food is imprudent, they say.

Also, there are some lingering questions about the effects of egg consumption on the hearts of people with diabetes. “There is some research data that higher egg intake may increase the risk of coronary heart disease among those with type 2 diabetes,” Virtanen says.

So how many eggs can you eat without worrying about it? Those kinds of specifics are tough to tease out. But Virtanen says his study’s “one egg per day” findings were the average of several days—meaning that even if you eat a three-egg omelet a couple days a week, as long as you’re staying right around that one-a-day average, you probably have nothing to worry about.

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Whole Eggs vs Egg Whites? Who Wins?

Almost every day, you hear this age-old myth: Whole eggs are bad for you because they contain too much cholesterol and fat. Yet, are they really that bad?

Let’s get the facts straight. For those of you who care, one whole egg contains 213mg of cholesterol, 5 g of fat (2g saturated, 0g Trans fat), and 6 g of protein, totalling 71 Cal. This may mean nothing to you; so, what can we take from this? Whole eggs contain relatively high amounts of cholesterol. Hold your horses, though. Let’s not jump to any conclusions.

Recently, researchers have found a colossal correlation between Trans fat intake, and high cholesterol levels. Considering that eggs do not contain Trans fats, this suggests two things: 1) Eating Trans fats will raise cholesterol levels (duh!), and 2) Eating high amounts of cholesterol does not necessarily raise cholesterol levels (unless you have a genetic disorder). I have a question for you, but my friend (and future Kinesiologist), David Wu says it best, “How can an old food contribute to a new disease?”

Boring Science Study

This is for the people who say, “Show me the studies”:

“In studies at the University of Connecticut, for example, eating three eggs a day for 30 days increased cholesterol in susceptible people, but their LDL particles were larger, and there was no change in the ratio between LDL and HDL, which suggests no major change in coronary risk.” (

Foods With High Trans Fats

So what foods have high levels of Trans fats? Fried foods, potato chips, margarine, shortening, packaged foods, frozen food (besides vegetables and Ezekiel bread), baked goods, some crackers, most breakfast cereals, candy, non-dairy creamers etc. To make it concise, this basically includes everything that is found in the middle aisles of the grocery store, contains a food label, and is not located around the perimeter of the store.

Benefits of Whole Eggs

Besides not being processed like most foods included in the average North American’s diet, whole eggs have some pretty cool benefits. Eggs contain some antioxidants that are important for eye health, nutrients important for brain health, and mono-unsaturated fat (healthy fats).

Egg Whites

One large egg white contains 0mg of cholesterol, 0 g of fat (0g saturated, 0g Trans fat), and 4 g of protein, totalling 16 Cal. Thus, egg whites are an awesome protein source. Does this mean that they’re better for you than whole eggs? Not necessarily. Health-wise, both are excellent for you. So it comes down to two things: calories in vs calories out, and how much protein you wish to ingest.

Here’s the thing, when it comes to fat loss or muscle gain, calories in vs calories out is second in the hierarchy. Number 1 on the list will always be food choices. Will your body look sexier if you eat 2000kcal per day of potato chips, or 2000kcal per of meat, fish, eggs, vegetables, and healthy fats. The answer is pretty obvious. Shit in, shit out.

So let’s say you’re on a super strict diet, and all of your food choices are spot on, excellent, good quality foods. This is when you’d need to decide if you want to eat whole eggs, or egg whites. Want to eat a higher protein, low calorie meal? Go with egg whites. Just remember not to skip out on healthy fats altogether with your meal. Not on a super strict diet? Don’t worry about it and crack open a bunch of whole eggs.

As an added bonus, eat cage free eggs from your local farmer. You’ll know they’re good if the yolks are orange instead of yellow, and if the shells are thicker and harder to crack open.

I usually eat 5 eggs each day. That equates to 150 eggs per month.

I eat a lot of eggs…

So next time someone sees you eating 5 eggs in one meal, and tells you that they’re bad for you, tell them to quit eating fried foods. Either that, or tell them what you just read above. It’s your choice.

Whole Eggs vs Egg Whites (Which is best for you?)

When it comes to healthy foods and losing weight and just getting in shape in general..

Eggs are usually part of the conversation with diet. And there’s a lot of speculation about whether or not they’re good for you and also, if you should eat the whole egg or just the egg white.

I’m here to clear up the confusion on whether the whole egg is best or if taking the yolk out is better for you.

But there truly is no conclusive right or wrong answer here because the truth is that they both have their ups and their downs.

Whole Eggs:

The only difference here is that the whole egg is going to contain the yolk..

So let’s explain exactly what’s in the yolk.

Regardless of what you’ve heard..

The yolk is a great source of healthy fats, like essential fatty acids (EFA’s) and micronutrients..


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Such as:

  • Vitamin K2
  • Choline
  • Biotin
  • Vitamin A
  • Vitamin B6
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Iron
  • Zinc

All of these vitamins put together help your body in hundreds of different ways.

Egg Whites:

Again, the only different here is that the egg white is the egg with the yolk taken out..

So let’s explain exactly what’s in the egg white.

And what you’ve heard is probably right..

The egg white is made up almost completely of protein..

Which makes it extremely low calorie.

The Conclusion:

If you’re looking for a quick, high protein, low calorie meal, egg whites are the way to go. But if you’re going for overall nutrition content, the whole egg blows the egg white out of the water.

Is It Better To Have Whole Eggs Or Just Egg Whites For Weight Loss?

We all know how the egg white benefits weight loss, however, have you been giving up the yolk completely?

Well, let us give you an insight that should help you if you should choose egg white over whole eggs.

A big part of healthy breakfast is eggs and we all know the importance of a fulfilling breakfast for weight loss.

Whether you like eggs hard or soft boiled; poached or fried;

Table of Contents

  • Protein content
  • Nutritional Value
  • Cholesterol Present in Egg Yolk Good for Us
  • The Verdict: Whole Egg or Egg white

Spanish or a French omelette, egg protein content and nutritional content are too hard to overlook.

But a question always bothers people and that is ‘Do I eat a whole egg with the yolk or just the egg whites’.

You must have heard that the protein and calories in egg white are much superior to that present in egg yolk.

And that, the big bone of contention for the egg yolk is the presence of cholesterol and fat.

But does that supposed to ban egg yolks?

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The Protein content of the egg

Egg whites are the protein dominant part of the egg! Having said that, the whole egg has a higher content of protein than just the whites.

Sample this, while egg white provides 7% of protein, whole eggs have 10% of the protein in them.

Protein in the egg white & egg yolk

Still worried about that cholesterol in the egg yolk?

Here’s some news, although the egg white provides more protein than the yolk, this could also be the case because the yolk is smaller in proportion.

Well, that’s the egg white’s only claim to fame.

Also, most of the nutrients in the egg is present in the yolk!

Truweight still decided to investigate the egg yolk vs egg white scenario.

Check out the result in the video below.

Nutritional Value of Whole Egg vs 2 Egg Whites

1 Whole Egg
2 Egg Whites
Calories 71 32
Fat 5 g 0 g
Protein 6 g 8 g
Iron 0.9 mg 0 mg
Cholesterol 211 mg 0 mg

However, what these figures don’t show is the nutritional advantages of the egg yolk. The egg yolk is rich in Iron, Vitamin B2, B12 and D, all of which are absent in the egg whites.

With lower calories, lower fat, lower cholesterol, and higher protein; this table might tilt the scales in the favour of egg white but this is not the complete picture.

Vitamins and iron have a big role to play in your body by helping your metabolism, digestive system etc.

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Is the Cholesterol Present in Egg Yolk Good for Us?

But most importantly, the biggest misconception that exists is regarding the values of cholesterol in egg yolk.


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Doctors, media and practically anyone with some idea of nutrition have advertised the dangers of high cholesterol to us.

However, little do we know that the cholesterol family has twin brothers – LDL Cholesterol & HDL Cholesterol. Egg nutrition aside, we take you through the basics of cholesterol a bit.

1) LDL Cholesterol

This is the bad boy of the family that is responsible for blocking your blood vessels that restrict blood flow and cause heart attacks.

LDL (low-density lipoprotein) is known to hang out in places it shouldn’t be at, like your arteries, and accumulates there with time.

A high level of LDL Cholesterol is the leading cause of heart attacks.

2) HDL Cholesterol

High-density lipoprotein is the good boy of the family.

Not only does it maintain the inner walls of the blood vessels, but it also sends its evil brother (LDL) on its way when it is blocking your arteries.

Experts have reasons to believe that low levels of HDL increase the risk for heart problems, while higher levels of HDL cholesterol reduce your chances of heart attacks and strokes.

The Verdict: Whole Egg or Egg white?

The cholesterol present in egg yolk is HDL cholesterol, which is actually good for your body, contrary to popular belief.

It is rich in vitamins, iron, and provides fat and calories that are required by your body when taken in the right amount.

The decision to avoid yolk may not be the best, just to avoid some fat, because you end up missing out on other nutrients.

It is always possible to cut down on fat through other measures and regular exercise.

With a carefully planned diet (the one which controls the fat intake), you can consume 3-4 whole eggs a week.

Q. Are egg whites healthy to eat every day?

Egg whites are high in protein and you can have as much as you want every day. The ideal scenario would be to alternate between whole eggs (1 per day) and egg whites in a week.That way, you will be deriving the optimum egg nutrition (not just protein, also vitamins and minerals).

Q. Are egg whites good for weight loss?

For weight loss, you need to increase the consumption of protein. While we have explained how whole eggs have higher protein content than egg whites, we suggest a detailed nutritionist consultunderstand your diet and medical history before you mindlessly gulp down egg whites only!

So there you go, will you still differentiate between egg white and egg yolks?

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By Helen West

Eggs are loaded with a variety of beneficial nutrients.

However, the nutritional value of an egg can vary greatly, depending on whether you eat the whole egg or just the egg whites.

The nutritional value of an egg can vary greatly, depending on whether you eat the whole egg or just the egg whites.

This article takes a detailed look at the nutritional profile of egg whites and explores whether they’re a healthier choice than whole eggs.

Nutrition Facts of Egg Whites and Whole Eggs

Egg whites are the clear, thick liquid that surrounds the bright yellow yolk of an egg.

In a fertilized egg, they act as a protective layer to defend a growing chicken from harmful bacteria. They also provide some nutrients for its growth.

Egg whites are made up of around 90 percent water and 10 percent protein.

So if you remove the yolk and choose just the egg white, then the nutritional value of your egg changes considerably.

The chart below shows the nutritional differences between the egg white of a large egg and a whole, large egg (1, 2):

As you can see, an egg white contains fewer calories and micronutrients, as well as less protein and fat, than a whole egg.

Bottom Line: An egg white contains fewer calories than a whole egg. It is also lower in protein, cholesterol, fat, vitamins and minerals.

They’re Low in Calories but High in Protein

Egg whites are high in protein but low in calories. In fact, they contain around 67 percent of all the protein found in eggs (1, 2).

Additionally, this protein is high-quality, complete protein. This means it contains all nine essential amino acids in the amounts your body needs to function at its best (3).

Due to their high protein content, eating egg whites may have some health benefits. Protein can help curb your appetite, so eating egg whites could make you feel fuller for longer (4, 5).

Getting enough protein in your diet is also really important for maintaining and building muscle, especially if you are trying to lose weight (6, 7).

Given that whole eggs provide you with only slightly more protein for quite a few extra calories, egg whites can be an appealing choice for people who are trying to lose weight.

Bottom Line: The egg whites from a large egg contain 4 grams of protein and only 17 calories. This can make them a good food choice for people trying to lose weight.

Egg Whites Are Low in Fat and Contain No Cholesterol

In the past, eggs have been a controversial food choice due to their high saturated fat and cholesterol content (8).

However, all of the cholesterol and fat in eggs is found in the egg yolk. Egg whites, on the other hand, are almost pure protein and contain no fat or cholesterol.

For years, this meant that eating egg whites was considered healthier than eating whole eggs (9).

But studies have now shown that for most people, the cholesterol in eggs isn’t a problem (10, 11).

Nevertheless, for a small number of people, eating cholesterol will raise blood levels slightly. These people called are “hyper-responders” (12).

Hyper-responders have genes that predispose them to high cholesterol, such as the ApoE4 gene. For these people or individuals with high cholesterol, egg whites may be a better choice (13, 14, 15).

Additionally, given that egg whites contain almost no fat, they are significantly lower in calories than whole eggs.

This can make them a good choice for people trying to limit their calorie intake and lose weight.

Bottom Line: Egg whites are low in cholesterol and fat. This makes them a good choice for people who need to limit their cholesterol intake, as well as those trying to lose weight.

Risks of Eating Egg Whites

Egg whites are usually a safe food choice. However, they do carry some risks.


Although egg whites are safe for most people, egg allergies can occur.

Most egg allergies are experienced by children, who often outgrow the condition by the time they reach the age of five (16).

An egg allergy is caused by your immune system incorrectly identifying some of the proteins in eggs as harmful (17).

Mild symptoms can include rashes, hives, swelling, a runny nose and itchy, watery eyes. People can also experience digestive distress, nausea and vomiting.

While it’s rare, eggs can cause a severe allergic reaction known as anaphylactic shock. This causes a number of symptoms, including severe swelling in your throat and face and a drop in blood pressure, which could be deadly if combined (18).

Salmonella Food Poisoning

Raw egg whites also pose a risk of food poisoning from the bacteria Salmonella.

Salmonella can be present in the egg or on the egg shell, although modern farming and cleanliness practices can minimize the risk.

Furthermore, cooking egg whites until they are solid significantly reduces your risk of this problem (19).

Reduced Biotin Absorption

Raw egg whites may also reduce the absorption of a compound called biotin, which is found in a wide variety of foods.

It’s a water-soluble vitamin that plays an important role in energy production (20).

Raw egg whites contain a protein called avidin, which can bind to biotin and stop it from being absorbed.

In theory, this could be a problem. However, you would have to eat large amounts of raw egg whites to cause a biotin deficiency.

Additionally, once the eggs are cooked, avidin doesn’t have the same effect.

Bottom Line: There are some risks associated with eating raw egg whites, including allergic reactions, food poisoning and biotin deficiency. However, the risk for most people is small.

Should You Eat Egg Whites or Whole Eggs?

Egg whites are high in protein yet low in calories, fat and cholesterol, which makes them a good food for weight loss.

Egg whites may also benefit those who have high protein requirements but need to watch their calorie intake, such as athletes or bodybuilders (21).

However, compared to whole eggs, egg whites are low in other nutrients. Whole eggs contain a wide range of vitamins, minerals, extra protein and some healthy fats.

And despite eggs being high in cholesterol, a very recent analysis found no link between egg intake and the risk of heart disease. The same review found that eating up to one egg per day might actually reduce your risk of having a stroke (22).

Moreover, the nutrients found in eggs have been linked to a host of health benefits.

Egg yolks are also a rich source of two important antioxidants, lutein and zeaxanthin, which help prevent eye degeneration and cataracts (23, 24, 25, 26).

They also contain choline, an essential nutrient that most people don’t get enough of (27, 28).

Eating whole eggs is also associated with making you feel full and helping you eat fewer calories (29, 30).

In fact, studies have shown that eating eggs for breakfast could be helpful for lowering weight, BMI and waist circumference (31, 32).

However, if you are on a very strict calorie-controlled diet, have a family history of high cholesterol and heart disease or you already have high levels of cholesterol, then egg whites may be a healthier choice for you.

Bottom Line: Egg whites are lower in calories than whole eggs. However, they also lack many of the beneficial nutrients found in egg yolks.

Take Home Message

Egg whites are a high-protein, low-calorie food.

Yet for most people, there aren’t many benefits to choosing egg whites over whole eggs, as whole eggs provide you with many more beneficial nutrients.

That said, for some people, particularly those who need to limit their cholesterol intake or are trying to lose weight, egg whites can be a healthy food choice.

Reposted with permission from our media associate Authority Nutrition.

For almost a century, there has been a debate about the cholesterol found in egg yolks and whether they are okay to eat. But that question becomes moot if you opt for cholesterol-free egg whites. Those who opt to go yolkless can still enjoy several significant nutritional benefits.

“Eggs are all-natural and provide one of the highest quality proteins of any food available. One egg provides more than six grams of protein, or 13 percent of the recommended Daily Value (DV),” said Dr. Mitch Kanter, executive director of the Egg Nutrition Center, the research arm of the American Egg Board. Egg whites contain more than half (four of the six grams) of an egg’s protein. The journal Proteome Science explained the biological function of the egg white, or albumen: “The avian egg white functions as a shock-absorber, keeps the yolk in place, constitutes an antimicrobial barrier, and provides water, protein and other nutrients to the developing embryo. Besides these biological roles it is an inexpensive source of high quality protein for food industries.”

Kanter noted that egg whites are good sources of riboflavin and selenium. Additionally, each egg white contains 54 milligrams of potassium, an essential mineral of which most Americans do not get enough, and 55 mg of sodium. Sodium gets a bad rap, but a moderate amount of it (about 1,500 mg per day, according to the Institute of Medicine) is essential for body functioning.

Egg whites are a low-calorie food, with just 17 calories — opposed to 71 per whole egg. They contain no saturated fat or cholesterol, making them a popular choice for those watching their cholesterol levels or suffering from diabetes or heart disease. Egg whites do not contain carbohydrates or sugar.

Here are the nutrition facts for egg whites, according to the U.S. Food and Drug Administration, which regulates food labeling through the Nutritional Labeling and Education Act:

Nutrition Facts Egg white, raw, fresh Serving size: 1 large (33 g) Calories 16 Calories from Fat 1 *Percent Daily Values (%DV) are based on a 2,000 calorie diet. Amt per Serving %DV* Amt per Serving %DV*
Total Fat 0g 0% Total Carbohydrate 0g 0%
Cholesterol 0mg 0% Dietary Fiber 0g 0%
Sodium 55mg 2% Sugars 0g
Protein 4g
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 0%

The cholesterol question

At the turn of the 20th century, a Russian scientist named Nikolai Anichkov fed rabbits a diet of pure cholesterol, according to the journal Atherosclerosis. Their arteries clogged, and the concept that cholesterol causes heart disease was born. Later, in the 1950s, Ancel Keys published a well-known study that concluded that people from cultures that ate the most animal fat were most likely to develop heart disease (his analysis has since been called into question). These two studies proved highly influential and the presupposition that cholesterol and animal fat are bad for the heart became the basis for the American Heart Association’s recommendation that you should not consume more than 300 mg of cholesterol per day. Since a whole egg contains 47 percent of your daily cholesterol allowance, it’s no wonder they’re often considered bad for your heart.

According to Today’s Dietitian, some researchers who are skeptical of eggs point to a 1984 study in the Lancet, in which Harvard researchers had 17 lactovegetarian students add a jumbo egg to their diet for three weeks. This increased their daily cholesterol intake from 97 to 418 mg, and after three weeks their LDL (“bad”) cholesterol levels had risen 12 percent. Their blood cholesterol levels had also increased. A more recent study, published in 2006 in The Journal of Nutrition, found that eating whole eggs increased LDL and blood cholesterol levels. In the study, a group of young Brazilian men were fed three egg whites per day while another group was fed three whole eggs per day. The rest of their diets were the same, and rather healthful, consisting mainly of fruits, vegetables, chicken, fish and beans. Those who ate whole eggs saw their LDL cholesterol rise more than 30 percent compared with those who ate the egg whites.

In recent years, however, whole eggs have made something of a comeback. According to the Harvard School of Public Health, “A solid body of research shows that for most people, cholesterol in food has a much smaller effect on blood levels of total cholesterol and harmful LDL cholesterol than does the mix of fats in the diet.” The importance of individual health came up again in an article published in Clinical Opinion in Clinical Nutrition and Metabolic Care, which looked at egg consumption in healthy populations and concluded that, while eggs do increase LDL cholesterol, there is no clearly established link between that and increased risk of heart disease.

A large-scale study of 37,851 middle-age to elderly men and 80,082 middle-age women published in JAMA found “no evidence of an overall significant association between egg consumption and risk of CHD or stroke in either men or women.” The study, which followed participants for 14 years, concluded that eating one egg per day was likely fine for healthy adults. A study in the journal Circulation — widely known as the Physicians’ Health Study — looking at egg consumption and heart failure over a 20-year period, led to similar conclusions, and suggested that eating six eggs per week did not increase the risk of heart failure.

Furthermore, a meta-analysis published in The American Journal of Clinical Nutrition found no evidence suggesting that saturated fat is associated with an increased risk of heart disease.

Considering all the conflicting research around eggs, the Mayo Clinic asserts that it is probably fine for healthy people to eat six or seven whole eggs per week. The case is different for people with diabetes, high cholesterol or hypertension. The Mayo Clinic states that diabetics who eat seven eggs per week “significantly” increase their risk of heart disease. An analysis published in the Canadian Journal of Cardiology stated that participants in the Physicians’ Health Study who became diabetic during the course of the 20-year study were twice as likely to develop cardiovascular disease if they ate one egg per day. It also stated that new cases of diabetes were more likely for those who ate eggs regularly.

Therefore, while egg whites are good for everybody, for those with diabetes or who are at risk for heart disease, egg whites can be an excellent dietary option.

Health benefits of egg whites


According to Kanter, “High-quality protein helps build muscles and allows people to feel full longer and stay energized, which can help them maintain a healthy weight.” Egg whites are an excellent source of protein, with 3.6 g of protein per 17-calorie egg white. That’s about 5 percent of your daily protein needs.

“Although we often think of protein’s function in building and maintaining muscle, newer research suggests other benefits of protein,” Kanter told Live Science. “For example, numerous studies since 2010 have found that protein-rich breakfasts, including those containing eggs, result in blunted postprandial glucose and insulin responses, greater satiety, and lower energy intake at a subsequent meal, suggesting a positive role of eggs for hunger and weight management.” A study published in the American Journal of Clinical Nutrition looked at protein-rich breakfasts in overweight or obese adolescent girls and found that high-protein breakfasts were associated with less evening snacking, as well as positive changes in “appetitive, hormonal, and neural signals that control food intake regulation.”


One egg white contains 54 mg of potassium, a vital mineral and electrolyte associated with heart health, bone health and overall effective cell and organ functioning, according to the University of Maryland Medical Center. Many studies have linked potassium with lower blood pressure because it promotes vasodiliation (widening of blood vessels), according to Today’s Dietitian. A study of 12,000 adults, published in Archives of Internal Medicine, showed that those who consumed 4,069 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 37 percent and 49 percent, respectively, compared with those who took 1,793 mg per day.

Egg whites contain almost identical amounts of potassium and sodium, minerals that work together to create an essential electrochemical gradient known as membrane potential, according to the Linus Pauling Institute at Oregon State University. Membrane potential is critical for muscle contraction, nerve impulse transmission, heart function, and transferring nutrients and metabolites throughout cells. Maintaining these membrane potentials accounts for 20-40 percent of the resting energy expenditure of a typical adult. According to, egg whites help balance the potassium and sodium necessary to maintain these membrane potentials.

Blood Pressure

“Diets higher in protein have been linked with lower risk of developing hypertension,” said Kanter, and new research shows that egg whites might be particularly helpful. In an animal study announced by the American Chemical Society, scientists at Clemson University discovered that a peptide called RVPSL (a component of protein) found in egg whites “reduces blood pressure about as much as a low dose of Captopril, a high-blood-pressure drug.” It blocks angiotensin-converting enzymes, which are produced by the body and increase blood pressure.


Kanter noted that egg whites are a good source of riboflavin, also known as vitamin B2. Sixty-two percent of an egg’s riboflavin is contained in the white. This vitamin is associated with releasing energy from carbohydrates, thereby helping metabolism, and producing red blood cells, according to the National Institutes of Health, which lists eggs on its list of good sources of riboflavin. It also works as an antioxidant, breaking down dangerous free radicals (molecules that can damage or kill cells), according to the University of Maryland Medical Center.

An American Journal of Clinical Nutrition article discussed the problems associated with riboflavin deficiencies. These included anemia, homocysteine levels that are associated with cardiovascular disease, and increased risk of cancer in animal trials.

Hair and skin care

The protein content in egg whites has made them a popular folk treatment for hair and skin care. There is no scientific evidence to back these claims up, however.


While egg whites are a good source of protein and a great option for those suffering from diabetes, high cholesterol or cardiovascular disease, people should be careful not to assume that egg whites provide all the same nutritional benefits of whole eggs. “Most of the vitamins and minerals are contained in the yolk,” said Kanter. “Nutrients found exclusively in the yolk include choline, vitamin B12, vitamin D and iron among others.”

A study published in The American Journal of Clinical Nutrition in 2002 caused a stir when it found that raw egg whites interfere with absorption of biotin. Biotin is a B vitamin that is important to fat and sugar metabolism and blood sugar regulation, according to World’s Healthiest Foods. Egg whites contain a glycoprotein called avidin, which binds to biotin and makes it absorbable by the digestive tract. This problem is solved by cooking egg whites.

When raw, both egg whites and whole eggs can present a risk of infecting eaters with salmonella. The Centers for Disease Control recommends cooking all types of eggs until both the white and yolk are firm.

Some people are allergic to proteins in egg yolks and egg whites, but egg-white allergies are more common, according to the Mayo Clinic. As many as 2 percent of children are allergic to eggs, according to the American College of Allergy, Asthma & Immunology. Fortunately, studies show that about 70 percent of children with an egg allergy outgrow it by age 16. Allergic reactions range from a mild rash to stomach pain to anaphylaxis, which impairs breathing and can send the body into shock.

Additional resources

  • Prevention magazine: Health Food Face-off: Egg vs. Egg Whites
  • CDC: Tips to Reduce Your Risk of Salmonella from Eggs
  • Eggs and Egg Products

Have you seen the liquid egg products on the shelves with the whole eggs? Do you wonder how they are different? Choose whichever eggs are best for your family and your budget.

What’s the Difference in Liquid Egg Products?

{Referral links are used in this post.}

When I go to the grocery store, you can almost guarantee that I’ll have milk, Diet Coke, and eggs in my cart every time. Unless I’m making a recipe that specifically needs egg whites, I always buy whole eggs. But there are some other options available in the egg section, and that got me thinking… What’s the difference between the liquid egg products?

Let’s start with whole eggs, shall we?

Whole Eggs

Eggs are a great source of protein – clocking in at 6 grams of protein in one egg. That’s not too bad, considering that 3 ounces of beef has about 21 grams of protein. (One large egg is around 1.75 ounces.)

Eggs do have some fat and cholesterol. One large egg has 5 grams of fat and 185 mg of cholesterol, all in the yolk. One egg also has 25 milligrams of choline, which is important in memory development, liver function, and lots of other cell functions. Whether eggs have white or brown shells, the nutrition is the same.

For people who need to avoid cholesterol, there are some other options!

Egg Beaters

Egg Beaters is a brand name… my grocery store was out of stock when I was shopping, so I’ve got the Walmart store brand here. But the nutrition is the same. This is a liquid egg product, made from egg whites. Instead of being clear or milky white like you would expect from egg whites, this liquid egg product is yellow. There is beta carotene added for color, and a few other things added for flavor and extra vitamins.

Nutrition-wise, the liquid egg product has no fat or cholesterol, and 5 grams of protein per serving (that’s a little less than whole eggs).

I cooked a serving to compare to a whole scrambled egg. The color was about the same, although this had a more even coloring (my scrambled egg could have been a little better scrambled). If I didn’t know what I was eating, I could have mistaken this for a whole egg. The texture was a little different, but the taste was pretty similar. Add some cheese and bacon, and I would not have known the difference.

Egg Whites

This is another option for a liquid egg product – 100% egg whites. This is the color you would expect from egg whites, because that is all that is in this carton!

The 100% egg whites have the same amount of protein as the liquid egg product – 5 grams per serving. There is no fat or cholesterol.

I cooked a serving of these, too. As you might expect, they looked like “scrambled” egg whites. They cooked so fast… my skillet was pre-heated (I cooked the whole egg first), and they cooked almost faster than I could get in with the spatula to mix them up. Even with a little bit of sunflower oil in the pan (how I usually cook my eggs), these stuck to my pan a little bit. And they tasted like egg whites (like the white part when you fry an egg instead of scrambling it). They tasted good, just not the same as a whole egg. Cheese and bacon would be good here, too, but it wouldn’t make me think I was eating a regular scrambled egg.

So which one is better?

That’s up to you. Think about these things before making a decision at the grocery store:

  • Cost. The liquid egg products did cost more per serving than the whole eggs. The eggs were $0.20 per egg (1 egg is 1 serving), and both of the liquid egg products were $0.32 per serving.
  • Nutrition. Whole eggs have a little more protein than liquid egg products. If you need more protein in your diet, you probably want to stick with the whole eggs. (Although for most of us, 1 gram of protein is not going to make a very big difference.) If you have high cholesterol or have been told to stick to a low-fat diet, the liquid egg products are going to be a good alternative for you.
  • Recipe. How will you be cooking with them? While the regular liquid egg product does taste a lot like whole eggs, the 100% egg whites do not. This could change the final taste of your dish.


Free Printable for How To Test Eggs for Freshness

Have you ever wondered if your eggs are still fresh? In general, eggs will stay fresh for about 1-2 weeks after the date stamped on the carton. But if you aren’t sure, or want a better way to check, try this simple tip!

3 Ways to Take the Fear Out of Your Kitchen

  • What’s the Difference Between Brown Eggs & White Eggs?
  • What Does the Code on My Egg Carton Mean? – free printable!
  • How to Clean Up a Broken Egg – with video

3 Recipes to Try

  • How to Make Scrambled Eggs in the Oven
  • Easy Egg Strata
  • Eggscellent Burgers

Eggs or egg white

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