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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Eggs are a popular food choice, but there's often debate over consuming whole eggs vs. egg whites. Let's explore which offers better complete nutrition.
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Whole eggs provide a balance of protein, healthy fats, vitamins, and minerals. One large egg contains around 6 grams of protein and essential nutrients.
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Egg whites are mostly protein, with about 3.6 grams per egg white. They contain no fat or cholesterol, making them a lean protein source.
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Both whole eggs and egg whites are excellent protein sources, containing all essential amino acids. However, whole eggs have a slightly higher protein content.
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Whole eggs contain healthy fats, including omega-3 fatty acids. Egg whites, on the other hand, are fat-free, making them ideal for low-fat diets.
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Whole eggs contain cholesterol, mainly in the yolk. While egg whites have no cholesterol, recent studies suggest that dietary cholesterol has minimal impact on blood cholesterol levels for most people.
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The yolk in whole eggs is rich in essential nutrients like vitamins A, D, E, B12, choline, and selenium, which are crucial for overall health.
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Egg whites contain fewer vitamins and minerals compared to whole eggs. They provide some B vitamins and selenium but lack the nutrients found in the yolk.
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Whole eggs offer complete nutrition with protein, healthy fats, and essential nutrients. Egg whites are a lean protein choice, ideal for low-fat diets. Both can fit into a balanced diet, depending on individual health goals and dietary preferences.
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