If eggs vs. egg whites had a full fledge face off between each other it would be a tit for tat. With the battle of the eggs vs. the egg whites it’s pretty divided in terms of which team your rooting for. For example, if you have been a loyal Jets fan your not going to be a Giants fan, and this concept applies to eating preferences of whether you fall on the sidelines of an egg white or egg. I have noticed that most people are either one or another. In my earlier 20’s I used to be on the sidelines for egg whites, but now I jump back and forth for good reasons! Are you ready to hear why you need to mix it up and be open to going back and forth? I hope thats a yes! For those of you die-hard egg white fans the hard boiled truth to eating 2-3 eggs during the week as a replacement for your egg whites is that they are a great source of Vitamin A which is good for skin and vision, packed with vitamin B for energy and choline, which supports brain health, muscles and is necessary for a healthy pregnancy. Also, the saturated fat in yolks is also necessary for hormone production and body‘s absorption of vitamins and minerals. Your body actually needs the cholesterol in eggs and meat to make testosterone, which helps to increase energy and to build more calorie-building muscle. If you consume more than 3-5 eggs a week then it’s important you start incorporating egg whites too. Although egg whites aren’t packed with the same essential vitamins and minerals they are lower in calories, fat, and cholesterol. If your looking to cut extra calories, maintain an ideal weight, or lower cholesterol, but still want to get a bit of your egg on trying making an omelet with one whole egg and two egg whites. This way it’s still low in calories, fat, and cholesterol, but you will still get those essential vitamins. In addition you can have an egg almost five days a week with this idea. On the other hand, if your eating egg whites every morning for breakfast since they are a great protein, trying adding two three eggs per week to this mix. With any food intake it's about balance so don’t go over board and I recommend not having more than 4-5 real eggs a week, especially if you have high cholesterol.




*-Can use eggwhites in place of eggs too

Easy to Cook and Prepare


Per serving: 267 calories; 19 g fat (7 g sat, 7 g mono); 387 mg cholesterol; 4 g carbohydrates; 19 g protein; 2 g fiber; 434 mg sodium; 292 mg potassium.

Nutrition Bonus: 27% dv vitamin A.

Exchanges: 1/2 vegetable, 3 medium-fat protein, 1 fat

DISCLAIMER: The nutritional, fitness, and well-being information on this site is not intended to be a substitute for professional nutritional or medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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