Whole eggs vs egg whites: Which offers more protein and how

Eggs are among the richest and most economical sources of protein around. They're a champion of athletes, dietitians, and health enthusiasts for the quality protein and other nutrients they provide.

One obvious question, though, is which contains more protein in eggs: egg whites or whole eggs, and which one is generally healthier. Although egg whites might contain less fat and calories, whole eggs will most likely provide greater nutritional value and improved body protein utilization.

Egg White vs Whole Egg

One large egg (approximately 50 grams) has approximately 6.3 grams of protein in total, as per the United States Department of Agriculture (USDA). The protein is distributed between the two components of the egg:Egg white: Approximately 3.6 grams of proteinEgg yolk: Approximately 2.7 grams of proteinThus, egg white holds more than half of an egg's protein, while yolk holds the remaining amount.

Contrary to the traditional notion of regarding egg whites as the major providers of protein, yolk too has something to contribute.

Protein quality

The egg protein is graded among the finest proteins found. It carries a 100 BV rating, indicating that it contains all nine body-required amino acids in the necessary amounts to be utilized well. The egg white and yolk both contribute towards offering this total amino acid content.A groundbreaking study in the American Journal of Clinical Nutrition (2017) discovered that whole eggs are more effective muscle protein builders compared to egg whites, even though they have the same protein makeup.

Researchers believe that other nutrients contained in the yolk, including good fats and micronutrients, can make the protein more bioavailable to the body to utilize.

Nutritional trade-offs

Egg whites have very few calories (about 17 calories per white) and no fat or cholesterol and are great for low-calorie or heart-healthy diets. They add lean, clean protein with a hint of added nutrition.Whole eggs have around 70 calories per big egg and have approximately 5 grams of fat, saturated fat, and unsaturated fats.

It is also very rich in choline, vitamins A, D, E, K, and B12 and minerals such as selenium and phosphorus.It also has the necessary nutrients required for brain activity, hormonal balance, and effective immune system functioning. Choline, for example, which is present in high quantities in the yolk, is necessary for cell membrane function and neurotransmitter formation.

Which is better for protein

On a strictly protein quantity basis, egg whites do have slightly more protein per calorie.

But if one looks at how the body's using that protein, whole eggs may be the winner. The fat and micronutrients in the yolk seem to facilitate more efficient muscle repair and growth.For anyone who is willing to eat maximum protein in less calorie, egg whites would also be a good option. However, in overall health, muscle-building, and nutrient-consuming terms, whole eggs would probably be the best option.Whereas egg whites provide first-class, lean protein, whole eggs provide not only the same protein value but a more favorable profile to optimize protein utilization by the body.

Both can be part of the diet for most individuals with no particular diet restriction to provide the best of both worlds.

Best ways to consume eggs

Boiled: Hard-boiled eggs are best way to consume eggs quickly. boil the eggs for 6-10 minutes in water, depending upon how well you want to cook.Poached eggs: Poached eggs are cooked in slightly cooler water. Fried eggs: A tasty way to consume eggs, health plus taste equals a great combination!Omelet: The most obvious way to consume eggs is to make an omelet out of them. Baked: Baked eggs are cooked in a hot oven, until the egg is set.