We’ve all looked in disgust, while bodybuilders add a few raw eggs to a glass and chug it down as if it were water.
While this article isn’t going to convince you to slurp down some raw eggs, it is going to inform you of all the wonderful benefits of them.
Eggs are some of the healthiest foods you can eat. However, there’s always been some competition between the egg whites, and the egg yolks.
Both parts of the egg carry slightly different nutritional values, and this article is going to take a closer look at this.
Nutritional Value Of Egg Whites And Whole Eggs
Egg whites are thick and clear, and are the part of the egg that surrounds the egg yolk (the yellow ball in the middle).
The job of the egg yolk is to protect the growing chicken from bacteria, and they also provide it with some beneficial nutrients in order for it to grow.
Egg whites are made up of predominantly water – they are 90% water and 10% protein.
If you decide to eat one part of the egg and not the other, the nutritional makeup changes significantly.
Egg whites contain 18 calories, 4 grams of protein, and 0 grams of fat. The egg as a whole, on the other hand, contains 71 calories, 6 grams of protein, and 5 grams of fat.
Carbs, Calories, And Protein
When it comes to carbs, egg whites only contain around 0.2 grams of carbohydrates, which is why those who follow a low-carb diet, prefer to separate the egg whites from the yolk, and only consume the whites.
They are also very low in calories compared to the whole egg but are high in protein.
Therefore, those who are concerned about their weight may only consume egg whites as they have fewer calories but still contain a good amount of protein.
In total, the whites of the egg account for around 67% of the protein, which is more than half.
They are a complete protein, meaning they’ll provide your body with all the essential amino acids needed for your body to thrive.
For those who are building muscle, egg whites are the holy grail, as protein helps muscle recovery and development.
Consuming an entire egg will only supply your body with slightly more protein for quite a few more calories, so those who are watching their weight, or their calorie intake, prefer to just eat the egg whites.
Fat And Cholesterol
While recent studies have shown that the cholesterol levels in eggs should not be a problem in most individuals, many preferred egg whites for this reason.
Most of the fat and cholesterol content in eggs is due to the egg yolk, while the egg whites contain no fat or cholesterol at all.
Therefore, this is another reason why egg whites may be preferred by those who are looking to lose weight or watch their calorie intake.
Potential Risks Of Eggs
Eggs are normally safe to consume, but they do pose some health risks.
Some young children may experience egg allergies, but they are likely to outgrow this by the time they reach the age of 5.
This happens because their immune systems may mistake the proteins in eggs for something harmful.
Another well-known risk is salmonella food poisoning. This harmful disease can be located in the egg itself, or in the eggshell.
This is why it has become relatively dangerous to consume raw eggs as many body-builders do.
However, modern farming has evolved, and farming eggs have to go through a very thorough cleaning process in order to reduce the risk of the eggs catching salmonella.
Ensuring that your eggs are cooked properly and thoroughly before eating them will also reduce the risk of you catching salmonella, as the high heat can kill off these bacteria.
Which Part Of The Egg Should You Eat?
Eggs as a whole are very nutritious and will provide your body with a lot of the essential nutrients that it needs each day in order to function properly.
They are a good source of protein, vitamins, minerals, and healthy fats. Despite their high cholesterol, there have been no links between consuming eggs and increased risk of heart disease.
When it comes to egg whites alone, they are very high in protein, but low in fat, cholesterol, carbs, and calories.
This makes them a great option for those who are trying to lose weight and watch their calorie intake.
However, when it comes to nutrients, consuming the whole egg is best. This is because, as mentioned earlier, the egg yolk is bursting with extra nutrients the body needs.
They are high in antioxidants, such as lutein, and zeaxanthin, which are very important antioxidants for eye health and can prevent cataracts from forming.
They also contain choline, which is an important nutrient for mood, memory, muscle control, and other functions. Studies have shown that individuals do not have enough choline in their bodies due to their diets.
Further studies have shown that those who eat whole eggs during breakfast are able to lose weight quicker, as well as their BMI, and waist size.
Despite the benefits of whole eggs, if you are on a low-carb diet, need to watch your weight, or have a family history of high cholesterol, then separating your whites from your yolks and just consuming the egg whites is the best way forward for you.
To answer the initial question of this article, egg whites only contain around 0.2 grams of carbs, making them incredibly low in this area.
They are high in protein, but low in calories, and fats, and are a great food source for those who need to reduce their calorie intake.
However, eggs as a whole will provide you with a lot more healthy nutrition, as many vitamins and minerals lie in the egg yolk, rather than the egg whites.
We hope this article has provided you with some useful information, on the nutritional value of eggs.