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Egg Whites vs. Whole Eggs

Is an Egg White Omelette Healthier Than One Made From Whole Eggs?

Egg white omelettes and sandwiches have made their way onto many breakfast menus, but is choosing egg whites over whole eggs really the best choice nutritionally? If you're looking to cut calories, fat, and cholesterol from your diet, egg whites might be a better option, but check out what you might be missing by skipping out on the yolks.

Two large eggs Three egg whites One large egg plus two egg whites
Calories 142 48 103
Fat 10 g 0 g 5 g
Sat. Fat 4 g 0 g 2 g
Cholesterol 422 mg 0 mg 211 mg
Sodium 140 mg 165 mg 180 mg
Protein 12 g 12 g 14 g
Riboflavin (B2) 0.4 mg 0.3 mg 0.4 mg
Vitamin B12 1.2 mcg 0 mcg 0.6 mcg
Vitamin D 35 IU 0 IU 17.5 IU
Iron 1.8 mg 0 mg 0.9 mg

While choosing straight-up egg whites does lower the omelette's calorie, fat, and cholesterol content, it also makes the meal void of vitamins B2, B12, D, and iron. If you're concerned about getting enough of those nutrients, a good option would be to eat an omelette made of one whole egg and two egg whites. It's still low in calories, fat, and cholesterol, but you'll get some vitamins from the egg yolk.

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