Egg White Nutrition: Here’s Everything You Need to Know

By: Brian Wargula

Is the Hype Over Egg Whites For Real?

All of the sudden egg whites hit the trendy diet circuit. Then what started as a trend in the mid-2010s as a fad, quickly became substantiated in diet-best-practices. As more celebrities picked it up, some people even suggested that it contributed to a national egg white shortage in the US. Eggs have long been regarded as one of the most healthy, nutritious ways to get in your protein. But for a long time, there was a misconception that the  cholesterol and saturated fats in the yolk part of the egg were unhealthy. Recent studies have shown that this actually can’t be substantiated by scientific data. So as a vegetarian-friendly alternative it has become a beloved lean protein that many health and wellness experts have come to rely on.

Health Benefits of Egg Whites

Incorporating egg whites in your nutrition regimen boasts lots of benefits. That is because this lean and low-calorie protein is nutrient rich and can help you have a complete essential amino acid profile. In order to thrive, it's important to find the right foods that will deliver key nutrients, minerals, and vitamins that your body doesn’t make. Egg delivers on a lot as a healthy option.

Packed Full Of Nutrients:

Examples of nutrients that whole eggs provide:

  • Vitamin A
  • Folate
  • Vitamin B5, B6, B12, & B2
  • Phosphorus
  • Selenium
  • Calcium
  • Zinc
  • Vitamins D, E, K

Curbs Appetite

Not only does egg white protein deliver you all the vitamins and minerals you need, but it can also help you curb your appetite. That’s because it can help fill you and hit your protein macros dietary needs for the day. Eating more protein = less cravings for unhealthy, empty calories.

Supports Lean Muscle Development

Egg whites pack punch for all of your muscles. Consuming them supports lean muscle mass development. This can also help boost your metabolism thanks to a higher BMR when your lean muscle mass increases.

Increases Your “Good Cholesterol”

High-Density Lipoprotein aka HDL is known as the “good cholesterol” that you want more of in your body. That is because it absorbs cholesterol and then carries it back to the liver, where it is then flushed out. This process can help lower your risk of heart disease and stroke. Pastured or omega-3 enriched eggs can help lower unhealthy blood triglycerides, additionally reducing your risk of heart disease.

Egg White Nutrition Facts

So what’s the macro breakdown of adding a few egg whites into your daily or weekly diet?  It actually depends on what part of the egg you will be consuming. Eggs are a great source of protein overall, but the nutrition you get from them can vary based on what parts of the egg you eat:

(Nutrition facts based on large, grade A eggs)

Whole egg

  • 77 calories total
    • 6 grams, high-quality protein
      • Featuring the ideal mix of amino acids to keep your body looking & feeling its best
    • 5 grams healthy fats
      • Contains a wide variety of vitamins, minerals, protein, and healthy fats that your body needs to thrive

Yolk

  • Approximately 55 calories total
  • Contains all of the cholesterol and fat found in whole eggs––but for most people, the cholesterol found in the yolk will likely never be a major problem.
  • Yolks contain three important antioxidants/amino acids that can’t be found in the whites alone
    • Lutein (eye health)
    • Zeaxanthin (eye health)
    • Choline (100 mg/whole egg)

Egg Whites 

  • Approximately 17-22 calories total - Egg whites are about 90% water and 10% protein
  • 4 grams of protein - Nearly 67% of all protein in an egg comes from the egg white
  • Low in fat & cholesterol

Egg White Protein vs. Whey Protein

The primary differences between egg white protein and whey protein is that whey ultimately cannot get you the level of minerals and nutrients that eggs can. Egg white protein is the best option for fitness enthusiasts of all kinds. Its nutrient profile feeds muscles after a workout in a way that plant-based protein cannot.

Egg white protein also has less chance of triggering the more common dairy allergy, since whey is derived from cows. Many people actually have dairy sensitivities, which can lead to bloating, gas, and poor digestion. Ultimately this means that it whey not be the best thing to have daily.  Reactions such as these can hamper your recovery and prevent you from reaching your workout golas. Whey protein also contains more calories per serving and typically has more fats and carbs per serving.

Whey proteins tend to be lower-quality because they’re so readily available and inexpensive to other protein sources. So you are more likely to find whey powders often contain harmful additives, fillers, and artificial flavors/coloring. This can lead to spikes in blood sugar, or other food sensitivities in some people.

Fuel Your Body with Clean, Complete Egg White Protein

Ultimately  the hype is real. You can get multiple health benefits from incorporating egg whites into your nutrition regimen. It can be the perfect thing to help you hit your macronutrient needs for a meal. Transformation Protein powder is one of the only products out there to effectively utilize the power of egg white protein AND plant based proteins. Because it boasts 30g of protein per serving with an optimized combination of egg white, collagen peptide and organic plant-based proteins. A complete protein powder that includes all 9-amino acids, essential vitamins and to help fuel your body the way it needs. It is a fast and easy way to add high-quality protein to your diet.