Egg whites are the perfect choice whether you want a fat-free option for omelets or you need a source of complete protein.

Eggs are probably the most misunderstood foods in the world. People say that they are rich in cholesterol and not good for heart patients. However, there are many aspects to an egg. The health benefits of egg whites for example are never dwelt upon. Eating the egg white is also enough to give you a dose of many nutrients.

There is a debate on whether egg whites have any health benefits at all. Some may say that all the nutrition present in an egg is concentrated in the yolk. However, this is not strictly true. The egg albumin has many nutrients but there are not as concentrated as the yolk. But there is no denying that egg whites have many health benefits.

Health Benefits of Egg Whites

Health Benefits of Egg Whites

When you are eating just egg whites, you need to increase the quantity. For example, you can have 3-4 egg whites poached for breakfast instead of two whole eggs. In this way, you will get all the nutrients of a whole egg without the extra cholesterol and fats. Here are some of the most prominent health benefits of egg whites.

The Benefits of Egg Whites:

Increases immunity

Among its various benefits, proteins also keep the body’s immune system functioning in a proper way. This means that by getting sufficient amount of protein, you can not only fight off, but recover much faster from various illnesses. With a strong immune system, you are less prone to various diseases as well.

High Protein

Egg whites are one of the top sources of protein, ranking up there with lean meat, poultry and fish. More than half of a full egg’s 6 g of protein, in fact, comes from the white. A single egg white offers 4 g of protein without the yolk’s fat and other detriments. You’ll get no fat, in fact, unless you fry up the egg in greasy oil or butter. Opting for low-fat protein sources as a regular part of your diet can also reduce your risk of heart disease.

Sodium Potassium Balance

The white parts of the egg contain both sodium and potassium which helps to maintain fluid balance in the body. If this balance is spoiled, water retention in the body is the result.

Low Calories

An egg is not a high calorie food to begin with, packing only about 71 calories for a single large egg. Cut out the yolk and you immediately cut out about 55 of those calories, leaving you with a mere 16 for just the egg white. Rather than cooking up a three egg omelet, try one with a single egg supplemented with two egg whites

Recovery from Injuries

Getting bedridden due to injuries is bad. Fortunately, protein helps the body in recovering fast from various types of injuries. They do this by providing necessary nutrition to the body and by increasing its immunity.

Recovery from Injuries

Recovery from Injuries

High Calcium For Women

The health benefit of egg white for women is that it contains calcium. Women need lots of calcium for improving bone density and keeping osteoporosis at bay.


With zero cholesterol and fat, egg whites allow you to avoid various medical conditions such as stroke or hypertension. The absence of avidin and salmonella is also a big plus. Salmonella infection causes about 78 deaths annually in the United States. Avidin prevents body from absorbing biotin, a important vitamin that is helpful in cell growth and in various metabolic processes.

So, the bottom line is that egg whites can provide you with high quality protein without any risks or hassles associated with cooked or raw counterparts. Now, that’s definitely a great deal to pass up! Whether you love eggs or not, these facts about nutrition in egg whites will surely motivate you to try egg whites. The best way to get maximum benefits from eggs is to consume them in moderation, preferably without the egg yolk.