Egg whites are a popular source of protein for many people trying to build muscle or lose weight. But some worry that eating too many egg whites could be unhealthy or cause side effects. This article examines whether eating 1 cup of egg whites per day is too much.
What Are Egg Whites?
Egg whites are the clear liquid contained inside an egg. They are high in protein but low in fat, cholesterol, and calories compared to whole eggs.
The main nutrients found in 1 cup (240 ml) of egg whites include:1
- Protein: 24–26 grams
- Fat: 0 grams
- Cholesterol: 0 mg
- Calories: 126
As you can see, egg whites are a lean source of high-quality protein without the extra calories and fat found in the egg yolk.
Benefits of Egg Whites
Here are some of the top health benefits associated with egg whites:
High in Protein
Protein is incredibly important for building muscle, losing weight, and staying healthy. Just one cup (240 ml) of egg whites packs 24–26 grams of protein, making egg whites one of the best muscle-building foods.1
Getting enough protein also boosts metabolism, reduces hunger levels, and helps maintain muscle mass during weight loss.2, 3
Low in Calories
With just 126 calories in 1 cup (240 ml), egg whites are a nutritious addition to a healthy weight loss diet. Protein sources that are high in calories can cause you to exceed your daily calorie needs.4
Since egg whites are low in calories, they can boost your protein intake without blowing your diet.
Support Heart Health
Unlike whole eggs, egg whites do not contain cholesterol. Eating cholesterol has been linked to heart disease risk.5
One study in over 40,000 people found that eating several whole eggs per week increased heart disease risk by 15–19%. Meanwhile, eating egg whites did not increase risk.6
Going with egg whites instead of whole eggs can support heart health by limiting cholesterol intake.
May Promote Weight Loss
Egg whites are low in calories but high in protein. This makes them a great addition to an effective weight loss diet.
One study put healthy males on a weight loss diet that included egg whites or eggs. The egg white group lost more body fat than the egg group after eating the same number of calories.7
Another study had overweight women eat a calorie-restricted, high protein diet with egg whites. They experienced significant decreases in weight, body fat, and waist size compared to a control group.8
Research shows that the high protein content of egg whites promotes fullness and fat burning.
Is 1 Cup Per Day Too Much?
Contrary to some claims, there is no evidence that eating 1 cup (240 ml) of egg whites per day is unhealthy.
Here are some reasons why this amount is completely safe for most people:
High in Protein But Low in Fat
Some sources advise limiting egg intake to avoid the high cholesterol and fat content.
However, the white part of eggs is very low in fat and cholesterol. Over 90% of the cholesterol and fat is found in the yolk.9
With almost zero fat and cholesterol, egg whites provide protein without any of the potential downsides.
No Increase in Cholesterol Levels
Even though egg yolks are high in cholesterol, studies show that eggs have a minimal effect on blood cholesterol levels in most people.10
Plus, eating cholesterol isn’t as bad as once believed. Saturated fat intake appears to have a bigger role in blood cholesterol levels.11
Regardless, whole eggs raise cholesterol while egg whites do not. One study found egg whites had no effect on cholesterol levels compared to not eating eggs.12
May Lower Heart Disease Risk
Despite old beliefs, newer studies suggest eggs may lower heart disease risk in those with prediabetes and type 2 diabetes.
One analysis of over 10,000 adults found that eating eggs more than 5 days per week lowered heart disease risk by 18% compared to less than 1 day per week.13
Another study had people with prediabetes eat 3 eggs per day or eat a cholesterollowering statin drug. The egg group had better outcomes for blood sugar and heart disease risk.14
Since egg whites provide protein without fat or cholesterol, it’s likely they provide heart benefits without any downsides.
Contains Less Biotin than the Recommended Daily Intake
Raw egg whites contain a protein called avidin that can bind to biotin and prevent its absorption. Biotin is an important vitamin involved in energy production.15
However, you would need to eat very large amounts of raw egg whites to cause a biotin deficiency.
One cup (240 ml) of egg whites contains only 0.4 mcg of biotin. The recommended daily intake of biotin is 30 mcg per day.16, 17
As long as you cook the egg whites, biotin absorption shouldn’t be an issue.
Potential Concerns
While moderate intake of egg whites is perfectly healthy, there are some potential drawbacks to consider.
Here are a few reasons why eating too many may be a problem:
Loaded with Animal Proteins
Egg whites provide high-quality protein, but all animal sources of protein can raise certain health risks when eaten in large amounts.
Studies show that replacing animal protein with plant protein lowers risks for diabetes, heart disease, cancer, and death.18
This may be because animal protein tends to contain more methionine and less fiber than plant protein sources. Fiber lowers diabetes risk, while methionine may increase cancer growth.19
While moderate intake of egg whites is healthy, replacing some animal protein with plant protein has benefits.
Increases Risk for Biotin Deficiency
Although biotin deficiency is rare, consuming raw egg whites on a regular basis may increase your risk.
Cooking egg whites denatures the avidin protein, preventing it from binding to biotin. However, eating raw egg whites over time reduces biotin absorption.20
Symptoms of biotin deficiency include hair loss, brittle nails, muscle pains, and dry skin.21
Make sure to cook egg whites to prevent biotin deficiency.
May Cause Constipation
Since protein digestion produces waste products, eating too much protein can cause side effects like nausea, headaches, and constipation.
High protein intake may also worsen kidney problems in those with kidney disease due to increased waste products in the blood.22
While occasional constipation from protein-rich foods like egg whites is usually not serious, long-term issues may require reducing protein intake. Drinking enough water helps prevent constipation as well.
Allergy Risk
Although egg white allergy is less common than yolk allergy, roughly 2% of children are allergic to eggs.23
Symptoms of egg allergy can include hives, swelling, sneezing, vomiting, and diarrhea. In rare cases, allergic reactions may be life-threatening.24
If you have an egg allergy, you should avoid egg whites altogether due to potential adverse reactions.
How Many Egg Whites Per Day?
Here are some general guidelines for how many egg whites per day are appropriate based on your needs:
- General health: 3–4 egg whites per day is safe for most healthy people.
- Muscle building: Most fitness enthusiasts can safely eat up to 8 egg whites per day.
- Weight loss: Around 6 egg whites per day can be included as part of a healthy weight loss diet.
- Children: About 1–2 egg whites per day is appropriate for most children.
- Pregnant women: Up to 6 per day is considered safe during pregnancy.
- People with diabetes: Limit to 4–6 egg whites daily as part of a diabetic diet.
Most healthy people can eat 1 cup or 8 egg whites daily without concern. However, some groups like children and people with certain conditions may want to stick to 3–4 per day.
As long as intake is moderate, egg whites can be included as part of a healthy diet without worry.
Should You Eat the Egg Yolks Too?
Here’s a quick rundown on whether you should be eating the egg yolks or just egg whites:
- If you are healthy, eating whole eggs is perfectly fine and provides more nutrition than just egg whites.
- People at risk for heart disease or weight gain may want to stick to egg whites or limit yolks.
- Choose egg whites if you are limiting dietary cholesterol or fat for other health reasons.
- Those with egg allergies should avoid yolks and only eat cooked egg whites.
- Both whole eggs and egg whites can be part of a healthy diet. Adjust intake based on your specific needs.
While egg yolks do contain more cholesterol and fat than whites, they also have many important nutrients not found in egg whites alone.
Unless you have an egg allergy or medical condition, enjoying some whole eggs as well as egg whites is perfectly fine for most people.
Healthy Ways To Eat Egg Whites
Here are some healthy and delicious ways to enjoy egg whites:
Scrambled Egg Whites
Stir or whisk raw egg whites, then pour into a hot pan to make fluffy scrambled egg whites. Add some crumbled cheese, diced veggies, or fresh herbs.
Egg White Omelet
An egg white omelet made with your choice of filling is an easy breakfast. Try adding salsa, avocado, lean turkey, or spinach.
Frittata
Combine egg whites with your favorite veggies and greens. Cook into a crustless mini-quiche or frittata and enjoy hot or cold.
Egg White Muffins
Grease a muffin tin and pour egg whites evenly into each cup. Bake and add toppings like turkey bacon or cheese.
Protein Pancakes
For fluffy protein-packed pancakes, use egg whites instead of whole eggs in your favorite pancake recipe.
Protein Shake
Add raw or pasteurized egg whites to your protein shake for an extra protein boost after workouts.
Angel Food Cake
This light and fluffy cake uses whipped egg whites as the star ingredient. Top with fruit for a healthy dessert.
Should You Supplement with Powdered Egg Whites?
Powdered egg white protein is a popular supplement among fitness enthusiasts and athletes. Here’s a look at whether you should use powdered egg whites:
- Very convenient for making protein shakes, smoothies, and recipes on the go.
- Typically pasteurized to reduce bacteria risk from raw eggs.
- Lets you easily add extra protein without extra fat, carbs, or cholesterol.
- Can be more expensive than eating fresh egg whites from the grocery store.
- Provides protein isolation without other nutrients found in fresh eggs.
Using egg white powder can provide an efficient way to increase protein intake. However, eating fresh egg whites may be preferable to get all of the vitamins and minerals found in whole foods.
Powdered egg whites are not necessary but can be a useful protein boost when fresh eggs are inconvenient.
The Bottom Line
Eating 1 cup of egg whites per day is completely safe for most people. Compared to whole eggs, egg whites provide lots of protein without extra calories, fat, or cholesterol.
Moderate intake of egg whites has many benefits related to muscle building, blood sugar control, hunger levels, and more. Egg whites can easily be incorporated into many recipes and dishes.
While excessive intake may have drawbacks, 1 cup per day is not considered excessive. Unless you have an egg allergy or metabolic disorder, enjoy egg whites as part of a healthy diet.
