Every week, it seems like there’s a new study that offers conflicting advice.
Here’s a refreshing take, based on the body of scientific evidence: There’s nothing wrong with opting for egg whites—or whole eggs (yolk included).
In fact, there are legit reasons to eat both. Or one or the other. Or neither.
Here are the pros and cons of each.
Whole eggs…
✅ Include the yolk, which contains the majority of an egg’s most beneficial nutritions (vitamin A, D, E, K, B1, B2, B5, B6, B9, and B12, Choline)
✅Have a distinct flavor (meaning, they give the egg its flavor) and are tasty on their own
✅Can be hard-boiled for easily portable whole-good snack
✅Won’t increase blood cholesterol or the risk of artery disease—for most people
Egg whites…
✅ Are one of the very best sources of high-quality protein
✅ Are ideal for anyone looking to boost protein intake with minimal added calories
✅Can be added to many dishes and seasoned creatively because their taste is neutral
⚠️May be considered bland.
The bottom line:
Because they don’t contain the yolk, egg whites have fewer nutrients than whole eggs.
But unless you have specific health conditions, the choice boils down to personal preference.
There’s also this option: If you love whole eggs and want more protein—but without as many calories—you could simply scramble a couple of whole eggs with some ready-made liquid egg whites.
This is exactly what I do!
Think of it as the best of both worlds--- lots of nutrients and very high in protein!
And if you have a hard time peeling eggs, make sure to check out my amazing tip here. This is life changing, for real! My eggs peel so easily every single time, it is a game changer. Hint: $6 steamer basket!