Egg whites are a popular source of protein and are low in calories, fat, and cholesterol compared to whole eggs. Some people eat egg whites daily as part of a healthy diet. But is it safe to eat 3 egg whites every day? Let’s take a deeper look at the nutrition, benefits, and potential downsides of eating egg whites regularly.
Nutrition Facts of Egg Whites
Egg whites are the clear liquid inside an egg that surrounds the yolk. Here are some key nutrition facts about egg whites:
- High in protein – 3 large egg whites contain about 10 grams of protein.
- Low in calories – 3 large egg whites have around 50 calories.
- Fat-free – Egg whites contain almost no fat.
- Low in cholesterol – Egg whites have no cholesterol because all the cholesterol is in the yolk.
- Nutrient-rich – Egg whites contain vitamins and minerals like riboflavin, folate, selenium, zinc, and potassium.
So egg whites are a lean source of quality protein. The protein in egg whites contains all nine essential amino acids that we need to get from food.
Benefits of Eating Egg Whites
Here are some of the top health benefits associated with eating egg whites:
High in Protein
The protein in egg whites can help build muscle mass and strength. Getting enough protein also promotes satiety, which may support weight management.
Low in Calories
With only around 17 calories in one large egg white, they are a low-calorie way to increase protein intake. This makes egg whites useful for maintaining or losing weight.
Nutrient-Rich
Egg whites contain a variety of vitamins and minerals. Some of the key nutrients in egg whites include:
- Riboflavin (B2) – Plays a role in energy production.
- Folate – Important for cell growth and DNA formation.
- Selenium – Has antioxidant properties that may reduce cancer risk.
- Potassium – Helps lower blood pressure.
May Promote Heart Health
Unlike egg yolks, egg whites do not contain cholesterol. They can help manage cholesterol when consumed instead of whole eggs. Research shows egg whites may lower LDL “bad” cholesterol and increase HDL “good” cholesterol.
Help Control Blood Sugar
Some studies indicate that eating egg whites may improve insulin sensitivity and blood sugar control, especially when combined with weight loss. More research is needed on this.
Potential Downsides of Eating Egg Whites
Eating egg whites regularly is generally safe for most healthy people. But there are a few potential downsides to consider:
Allergies
Egg allergies are one of the most common food allergies, especially in children. People with an egg allergy must avoid egg whites.
Biotin Deficiency
Egg whites contain a protein called avidin that can bind to biotin and prevent its absorption. Consuming raw egg whites may potentially lead to biotin deficiency over time. Cooking egg whites denatures avidin, preventing this effect.
Lack of Vitamin A and Fat
Egg yolks are a rich source of vitamin A and healthy fats. By only eating egg whites, you would miss out on these nutrients. People who eat whole eggs have higher vitamin A and HDL cholesterol levels.
Not as Filling
Some studies found that calorie for calorie, whole eggs satisfy hunger better than egg whites. The fat content in egg yolks may increase their satiating effect.
Environmental Considerations
Mass production of eggs has sustainability implications. While egg whites have less environmental impact than whole eggs, reducing overall egg consumption can benefit the planet.
How Many Egg Whites Can You Safely Eat Per Day?
According to the US Dietary Guidelines, healthy adults can safely eat up to 7 eggs per week. Most experts consider eating up to 2 or 3 whole eggs per day to be reasonable and safe for healthy people.
For egg whites, there is no official guideline, but many nutritionists recommend limiting intake to around 3-4 eggs worth of whites per day.
So is 3 egg whites per day healthy? For most people, eating 3 egg whites per day is unlikely to pose any safety issues. However, as always, moderation is key. Consider alternating days you eat egg whites with days you eat whole eggs or other protein sources.
Who Should Be Cautious With Egg White Intake
Here are some groups who may need to limit their intake of egg whites:
- People with egg allergies or sensitivities.
- People at risk of biotin deficiency, like those taking certain medications for epilepsy or diabetes.
- People with diabetes or prediabetes – discuss egg white intake with your doctor.
- People with high cholesterol levels – limit to 2 egg whites per day.
Anyone experiencing symptoms like diarrhea, bloating, or skin rashes after eating egg whites should avoid them and see an allergist. And as always, people with other underlying health conditions should consult their doctor on specific dietary recommendations.
How To Safely Incorporate Egg Whites Into Your Diet
Here are some tips for safely enjoying egg whites as part of a healthy, balanced diet:
- Cook egg whites fully to destroy avidin and lower the risk of biotin deficiency.
- Include the egg yolks sometimes for extra nutrition – don’t just eat whites.
- Get your fill of protein from diverse sources like beans, lentils, fish, poultry, Greek yogurt etc.
- If you have high cholesterol, limit egg yolk intake to 2 per day and use mainly whites.
- For recipes like omelets or scrambles, use one whole egg plus 2-3 extra whites.
- Bake or grill instead of frying to avoid adding unhealthy fats.
- Flavor egg white dishes with veggies, herbs, spices, salsa etc. instead of cheese, salt, or oil.
Following a balanced diet and lifestyle while incorporating egg whites in moderation is key for long-term health. Consider getting expert guidance if you have specific dietary needs or health conditions.
Sample Weekly Meal Plan With 3 Egg Whites Per Day
This sample meal plan provides ideas for how to healthfully incorporate 3 egg whites per day into a balanced diet:
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Omelet with 1 whole egg and 2 egg whites, sauteed spinach and mushrooms | Grilled chicken salad with olive oil vinaigrette | Baked cod with roasted broccoli and quinoa |
| Tuesday | Greek yogurt topped with fruit, nuts and 1 egg white | Turkey and avocado sandwich on whole grain bread | Veggie and bean salad with 3 egg whites boiled hard |
| Wednesday | Smoothie with protein powder, banana, and 1 egg white | Salmon salad over greens with balsamic vinaigrette | Chicken stir fry with brown rice and scrambled 3 egg whites |
| Thursday | Whole grain toast with mashed avocado and salsa, 1 fried egg white | Lentil soup with whole grain bread | Baked potato bar with toppings like chili, broccoli, cheese, 3 egg whites |
| Friday | Overnight oats made with milk, chia seeds, fruit and 1 egg white | Falafel pita with hummus and salad | Grilled shrimp skewers with wild rice pilaf and sauteed 3 egg whites |
| Saturday | Scrambled 3 egg whites with turkey, bell pepper, onions | Tuna salad stuffed in a tomato with crackers | Veggie pizza with side salad |
| Sunday | Lox (smoked salmon) with cream cheese, tomato, onions on a bagel | Burrito bowl with rice, beans, chicken, salsa, guac and 1 egg white | Pasta with meatballs and vegetables |
Potential Recipes With Egg Whites
Here are some healthy and tasty recipe ideas that incorporate egg whites:
Baked Goods
Use whipped egg whites to make low-fat cakes, cookies, or muffins fluffier. Or make low-calorie meringues with just egg whites and sugar.
Omelets or Frittatas
Make omelets with 1 whole egg plus 2-3 extra whites for a protein punch. Load up the omelet with your choice of fillings – veggies, herbs, lean protein, cheese etc.
Smoothies
Add 1-2 egg whites into your morning fruit and protein smoothie for extra protein without altering the taste.
French Toast
Make French toast with whole wheat bread dipped in an egg white batter then pan-fried or baked. Top with fruit, syrup, or other toppings.
Pancakes
Whip egg whites into your pancake batter to give them a fluffier texture without extra fat or calories from yolks.
Scrambles
Make vegetable-egg white scrambles for breakfast by sauteeing chopped veggies then scrambling 3-4 egg whites. Sprinkle with a little cheese or hot sauce.
Cocktails
Use pasteurized egg whites to make low-fat cocktails like Egg White Margs, fizzes, sours or an Egg White Paloma.
Macarons
Whip egg whites into a meringue to make the French almond macaron cookies. Sandwich them with buttercream, jam or ganache.
Mayonnaise
Make homemade mayo with a blend of egg whites, oil, lemon juice, and seasonings for a lower-fat version of the condiment.
Protein Bars
Add egg whites as a binder when making healthy homemade protein or energy bars with oats, nuts, seeds, and dried fruit.
Should You Take Any Supplements When Eating Egg Whites Daily?
People who eat egg whites daily generally do not need to take any special supplements. However, here are a few supplements to consider depending on your individual needs:
Biotin
Take a biotin supplement as a precaution if you eat raw egg whites daily. Adults need 30 micrograms of biotin per day.
Vitamin A
Since egg yolks are high in vitamin A, get your RDA of 900 mcg of vitamin A for men and 700 mcg for women through supplements or foods.
Omega-3s
The fats in egg yolks offer omega-3s. Consider taking a fish oil supplement to get omega-3 fatty acids like EPA and DHA.
Calcium
Egg shells are high in calcium. Take a calcium supplement if you don’t eat dairy to get 1,000-1,200 mg per day.
Vitamin D
Take vitamin D if you don’t eat whole eggs or fortified foods. Adults need at least 600 IU of vitamin D daily.
Protein Powder
Whey, plant, or egg white protein powders can help meet protein needs for muscle gain or weight loss.
As always, check with your doctor before taking any supplements, especially in high doses or if you take medications.
Common Questions
Here are answers to some frequently asked questions about eating egg whites daily:
Are egg whites as nutritious as whole eggs?
Egg whites are lower in overall nutrients compared to whole eggs. Whites contain the egg’s protein, but no fat, cholesterol, vitamin A, B12, folate, choline or antioxidants like lutein and zeaxanthin that are in the yolk.
Do raw egg whites have biotin blockers?
Yes, raw egg whites contain a protein called avidin that binds to biotin and can over time lead to biotin deficiency. Cooking the egg whites deactivates avidin.
Can I freeze egg whites?
Egg whites freeze well for later use. Gently whisk raw egg whites then pour into an ice cube tray. Once frozen, pop them out and store the cubes in a sealed container or bag.
Do egg whites have estrogen?
No. Egg whites do not naturally contain any estrogen or hormones. Phytoestrogens may be present depending on the hen’s feed, but consumption does not impact human hormone levels.
Are egg whites acidic?
Egg whites are considered to have a slightly alkaline effect on the body after digestion despite having an acidic pH before digestion. The net acid load of eggs is negligible.
Can egg whites cause gas or bloating?
Some people may experience gas or digestive upset from eating eggs or egg whites. This could be related to an underlying intolerance or allergy. See an allergist if symptoms persist.
Conclusion
For most healthy people, eating 3 egg whites daily can be a safe and nutritious addition to a balanced diet. Egg whites offer an excellent source of low-calorie, high-quality protein without the fat and cholesterol of yolks.
Potential benefits of moderate egg white consumption include building muscle, controlling appetite and weight, and reducing heart disease risk factors. However, people with certain conditions like egg allergies or diabetes should be cautious with intake.
When incorporating egg whites into your regular diet, be sure to cook them thoroughly to prevent biotin deficiency. Pair egg whites with whole food sources of important nutrients like healthy fats, vitamins A and D, calcium and omega-3s. And as with any specific food, moderation and variety are key for supporting overall health.
