Which Is Better for Fat, Protein, and Cholesterol?

1. Egg Whites Are Lower in Fat

Egg whites are lower in calories and fat, with about 18 calories and no fat for the egg white from one egg, compared to a whole egg at 38 calories and 5 grams of fat. Comparing them ounce for ounce, whole eggs have more than double the calories of egg whites.

All food has calories; you need both calories and fat to survive. Some fats are healthier than others, specifically mono- and polyunsaturated fats. These healthy fats are found in whole eggs along with saturated fat, whereas egg whites have almost no fat.

2. Both Are Good Sources of Protein

Both whole eggs and egg whites provide protein and all of the essential amino acids. Per egg, the whole egg offers more protein than just the egg white, but ounce for ounce, egg whites contain only slightly less protein than whole eggs.

Both whole eggs and egg whites can help people get their recommended daily protein intake. Experts recommend that for adults:

• Females should consume 46 grams of protein daily
• Males should consume 56 grams of protein daily.

3. Egg Whites Are Cholesterol-Free

A whole egg contains about 200 mg of cholesterol, and egg whites contain no cholesterol at all. The previous recommendation limited whole eggs to no more than three times per week.

However, new data suggests that for those without elevated heart disease risk, such as high cholesterol or diabetes, one whole egg per day is fine when consumed with an otherwise balanced diet rich in plant-based foods.

Those with high cholesterol levels should limit dietary cholesterol and saturated fat and may wish to consume egg whites, which have protein without the cholesterol. Experts continue to recommend limiting egg yolks to two to three per week for people with:

• Diabetes
• High cholesterol
• Heart failure

4. Either May Be Part of a Heart-Healthy Diet

There has been controversy about whether whole eggs are a heart-healthy source of protein. Previously, guidelines recommended limiting eggs, especially for people with or at risk of heart disease due to their saturated fat content. However, more recent studies have not conclusively shown that whole egg intake is detrimental at typical levels.

One study found that participants who consumed fortified eggs did not experience negative impacts. Fortified eggs are from chickens whose specific diets increase their nutritional content. On the other hand, another study linked egg consumption to increased mortality.

Eggs are often served and eaten alongside other foods high in fat and cholesterol, such as bacon. A heart-healthy diet should limit these types of foods.

Who Should Avoid Them?

Though most people can eat eggs or egg whites. You may need to avoid them if you have the following:

Experts advise against consuming raw or undercooked eggs due to the risk of foodborne illnesses, such as salmonella.

How to Decide Which Is Right for You

For most people, moderate consumption of eggs—whether whole or egg whites—is fine and depends on preference. However, eating whole eggs may not be advised for those with heart disease risk factors, and switching to egg whites may be a good option.

A heart-healthy diet generally focuses on fruits and vegetables, whole grains, and lean or plant-based proteins. If you have any concerns, talk with your healthcare provider or a dietitian so they can review your risk and make individualized suggestions.