Egg White Or Whole Egg for Weight Loss? (Which is Better)

The major reason why fitness-minded people and bodybuilders use only egg whites instead of whole eggs is to cut down their calorie intake. Egg yolks are not unhealthy but they contain fat and increase the total number of calories which can make it a little bit difficult to lose weight. Or can it?

Let’s discuss the nutritional profiles of egg whites and whole eggs to find out which is better for weight loss.

Calories and Weight Loss

Before getting into the details of egg whites and whole eggs, it’s important to discuss what role calories play in weight loss. Your caloric use and calorie intake throughout the day is the most important factor that determines whether you’re gaining or losing weight.

For example, if you consume 2,000 calories a day but your body uses 1,500 of them, you’ll gain weight. On the other hand, if your calorie intake is less than what your body uses, the stored fat will be converted into energy and resultantly, you’ll lose weight.

Egg White Vs Whole Egg: Nutritional Information

NutrientsEgg WhitesWhole Eggs
Protein11 grams13 grams
Carbs0.7 grams1.1 grams
Fat0.2 grams11 grams
Cholesterol0 milligrams373 milligrams
Iron0 percent of the daily reference value6 percent of the daily reference value

Egg Yolks and Added Nutrients

These numbers explain the nutritional advantages of egg yolk. It’s rich in minerals such as iron and multiple types of vitamins including vitamin D, B12, B2, and these essential nutrients aren’t there in the egg whites.

The egg whites are high in protein and offer lower cholesterol, fat, and calories. It may seem like egg whites are better for weight loss but it’s not the complete picture.

The iron and vitamins that are present in egg yolks play a big role in your body by improving your digestive system and metabolism.

Cholesterol in Egg Yolks

You might have already heard how dangerous cholesterol could be for your body, especially if you’re trying to lose weight. It’s true for the other type of cholesterol but not the one that egg yolk offers. There are two different types of cholesterols, which are HDL and LDL.

LDL Cholesterol

LDL (Low-Density Lipoprotein) cholesterol is the one that can be harmful to your health. It can block your blood vessels that can cause a heart attack. It can accumulate in your arteries over time that can also affect your cardiovascular health.

HDL Cholesterol

HDL (High-Density Lipoprotein) isn’t harmful to your body. In fact, it can be beneficial as it improves the inner walls of your blood vessels and it can also break down the accumulation of LDL in arteries. According to scientific research, low levels of HDL can even lead to cardiovascular diseases and vice versa.

What Cholesterol Egg Yolk Offer?

Egg yolks are rich in HDL cholesterol that can help your body in multiple ways. It’s also rich in minerals and vitamins that improve your digestive system and metabolism. That’s why many people believe that ditching egg yolks is like missing out on the best part of the food.

Other than improving your heart health HDL also supports testosterone production in your body that improves your energy levels to gain lean muscle.

Egg White Vs Whole Egg: Which is Better for Weight Loss?

If you just want to lose some kilos you can use just egg whites to minimize your fat and calories intake. But you’ll miss out on many healthy nutrients that the egg yolk has to offer.

So, a better approach is to customize your entire diet plan by incorporating whole eggs to make sure that you consume fewer calories than your body uses within a day. This way you’ll get the best of both worlds.

Why Are Whole Eggs Better?

The following are some additional reasons why eating whole eggs is better than consuming just egg whites.

Whole Eggs are Filling

Whole eggs offer more fat than egg whites. If you don’t already know, your body takes a longer time to consume fat than protein and carbs. It also means that you’ll feel fuller for a longer time.

Eggs are also high in protein, which also reduces your appetite as compared to the foods that come with less protein content. You can pair whole eggs with fiber-rich meals to further promote the feeling of fullness in order to minimize your calorie intake.

According to studies, eating whole eggs for breakfast can lower your waist circumference, BMI, and weight.

Whole Eggs Boost Your Metabolism

Egg yolks are high in vitamins that egg whites lack. These vitamins along with minerals and protein improve your metabolism. Resultantly your body will be able to burn more calories in a short period of time to support and promote weight loss.

Other Health Benefits of Whole Eggs

Egg yolks also contain important antioxidants including zeaxanthin and lutein that can reduce the risks of cataracts and eye degeneration. Egg yolks also offer choline, which is an essential nutrient that your body doesn’t produce in a sufficient amount naturally.

Choline improves the communication between your brain and muscles and allows you to feel active. It also helps you during workouts to perform optimally to burn more calories.

Why Are Egg Whites Better?

Egg whites allow you to reduce your calorie intake. Whole eggs are high in calories that can quickly add up to your daily caloric consumption. However, the calorie count of three egg whites is similar to what one whole egg offers. It means you can eat more white eggs without consuming more than the required calories.

You can also add vegetables to your egg whites to make a balanced meal. Avoid drying your eggs in butter or oil to further reduce the number of calories in your meal.

Other than people who are following a strict reduced-calorie diet, eating egg whites is also a better option for people with high levels of cholesterol or a family history of heart or cholesterol-related diseases.

How to Add Eggs to Your Diet for Weight Loss?

The best way to consume eggs is to eat them at breakfast. That’s because it will allow you to minimize the number of calories that you consume through different foods throughout the day. You can prepare this nutritious food in multiple ways including the following:

  • Poached
  • Scrambled
  • French or Spanish omelet
  • Boiled
  • Baked

As mentioned, consider pairing your eggs with fiber-rich meals and vegetables to make a filling meal. You can also consume eggs at lunchtime by boiling them and adding them to different salads. When it comes to a hearty dinner, there is no better option than topping sauteed greens or quinoa salad with a poached egg.

How Many Eggs Should You Eat During a Day?

Eating eggs in moderation is the best way to enjoy the health benefits this food brings to the table. Previously, dietitians used to recommend not to eat more than one egg a day. However, no scientific study backs these suggestions.

In fact, the dietary guidelines have been changed and the latest research shows that you can eat up to 12 eggs a week without putting your cardiovascular health at risk.

Incorporating eggs into a balanced diet is also important to enjoy their health benefits. According to the American Heart Association, you should not eat more than two eggs a day if you are at risk of any heart disease.


Can You Eat Whole Eggs for Weight Loss?

Yes, you can eat whole eggs for weight loss as long as you balance your diet to make sure that you’re not consuming more calories than your body uses. Eating whole eggs will provide your body with additional benefits such as regulating your metabolism and keeping you satiated for a long period of time.

Is Eating Whole Eggs Better than Egg Whites?

It boils down to your personal preferences. Eating egg whites and whole eggs in moderation is not unhealthy. If you just want to cut down on your daily calorie consumption, you can skip egg yolks. However, you can eat whole eggs to enjoy all the health benefits this incredible food offers. Just make sure that you carefully balance your diet to consume the right amount of nutrients your body needs to lose weight.

Does Whole Eggs Increase Weight?

You will gain weight if your calorie intake is more than what your body uses on a daily basis. Whole eggs and just about anything else can increase your weight if you eat more than you should. So theoretically, whole eggs can increase your weight but they can also be helpful to support weight loss if you eat them wisely.  

Final Words

Avoiding egg yolks is not the best decision because your body will miss out on the additional nutrients and benefits that a whole egg has to offer. We recommend you eat whole eggs instead of egg whites because you can always reduce your fat intake by managing your other daily meals.