How Many Egg Whites Should I Eat


How many egg whites should i eat? Obviously its going to depend per person and their goals but the question should be how much protein do they actually need. How many egg whites is that? To get a good workout in you need around 1-1.6 grams of protein per KG of body weight.

We all have different goals when it comes to fitness and nutrition. Some of us are looking for a more intense workout, others would like to build muscle. For some, fat loss is top of the list, while others want to get a better night’s sleep. The amount of protein you need will be determined by your goal.

How Many Egg Whites Should I Eat

If you consider one whole egg, it has almost 6 grams of protein , 2 grams of fat and 1 gram of carbohydrate. Since we are talking only about egg whites. Egg white has only 4 grams of protein in it. Now the daily intake of egg whites depends upon your macros.

With No Physical exercise

Even if you don’t engage in any physical activity, you can consume 2 to 5 egg whites per day. About 4 grams of protein are found in one egg white. Therefore, if you eat 5 egg whites, you will get about 20 grams of protein. You may consume a maximum of five eggs in one day.

You can now easily eat up to 6 egg whites at once if your objective is to develop muscle or lose weight. The next concern is how many portions you can consume each day.

You can eat six egg whites every four hours. There is absolutely no issue. You can easily eat up to 6 egg whites in one meal if you are a beginner or intermediate. When you reach an advanced level, you can eat about 10 to 12 egg whites at once. For instance, 10 egg whites would provide around 40 grams of protein at once.

You don’t have to consume chicken or fish to obtain enough protein. Egg whites can be consumed three to four times daily. You could eat up to 24 egg whites every day, for example, if you eat 6 egg whites at once, four times per day. Depending on your macros and workout intensity, it’s okay to eat up to 40 egg whites every day.

Egg yolk only becomes problematic because it contains saturated fat, a lot of calories, and dangerous cholesterol. So, if you just eat eggs and are a vegetarian, you can have three to four servings daily. Egg whites are a simple way to get up to 100 grams of protein. It would be beneficial to consume two servings of egg whites per day if you also use whey protein supplements.

Beginners can consume up to 20 egg whites per day, while advanced males can ingest up to 40 egg whites each day.

If you’re just starting out and eat 10–12 egg whites at once, you’re wasting the protein. All of the protein will not be absorbed by your body, and the remaining protein will turn into fat. Your body won’t be able to assimilate whole protein if your muscles aren’t mature enough.

Eating egg whites has no negative effects. The key is to eat in accordance with your macros, avoid overeating, and drink enough of water since it helps the kidneys quickly filter waste from the blood. The body can digest 24 grams of protein with ease.

Here’s What Eating Egg Whites Every Day Actually Does To You

Egg whites can be a very nutritious choice for people wishing to benefit from eggs while dieting or trying to lose weight once you get the hang of separating egg whites from egg yolks. Of course, there are a number of brands that make boxed liquid egg whites that can be easily poured into a bowl or a pan — could eating egg whites get any simpler? — if you don’t get the hang of separating the parts of the egg, you think it’s too messy, or you feel bad about throwing away egg yolks.

Egg whites are the ideal food for anyone following a balanced diet because they are high in protein yet low in cholesterol and saturated fat.(via Live Science). They also lack some of the crucial nutritious components of the egg yolk.

You can see what happens to your body if you consume egg whites on a daily basis.

The cholesterol in the egg yolk won’t be consumed by you.
211 mg of cholesterol are present in one entire egg. (via Healthline). The yolk of the egg contains every last milligram of that. As a result, if you only consume egg whites, you won’t be consuming any cholesterol. However, given that studies have shown that egg cholesterol has little effect on the level of cholesterol in your blood, this might not be a big concern. (via Healthline). Seven eggs per week can be consumed by healthy adults without significantly changing their cholesterol levels.

It is simple to convert to entirely white eggs if you are still concerned about the cholesterol content of eggs. Egg whites can be substituted for whole eggs in recipes by using two egg whites for each whole egg called for.

Only 16 of the 71 calories in an egg white and none of the 5 grams of fat are present in egg whites.

You’ll fulfill your protein needs.
5 of the 6 grams of protein in an egg are found in the white. Don’t believe the myth that eating only egg whites will make you ravenous the remainder of the morning. You will consume 5% of your daily recommended protein intake, which has been proved to reduce appetite and make you feel fuller for longer. (via Live Science).

Although protein is most often associated with building muscles, it serves a variety of other purposes in the body and is present in all of the cells. (via Web MD). The main component of hair and nails is protein, which also serves as the basis for enzymes and hormones. Protein is crucial for the health of the blood, skin, bones, and cartilage.

Given that some of the finest sources of protein are animal products, such as chicken, pig, fish, and beef, it can occasionally be challenging for vegetarians to get the recommended amount of protein. Egg whites can be useful in this regard.

Egg White Nutrition

Here’s the nutrition facts for one egg white:

  • 17 calories
  • 4 grams protein
  • 0 grams fat
  • 0 grams saturated fat
  • 0 grams carbohydrates
  • 0 grams fiber
  • 55 mg sodium

Nutrition facts of egg whites and whole eggs

The thick, transparent liquid that envelops the intensely yellow yolk of an egg is called the egg white.

They serve as a barrier to shield a developing chicken from hazardous microorganisms in a fertilized egg. Additionally, they give it some nutrients for growth.

Egg whites contain 10% protein and 90% water on average.

So, your egg’s nutritional worth varies significantly if you only use the egg white and discard the yolk.

The following graph compares the nutritional value of a whole, big egg and its egg white:

Egg WhiteWhole Egg
Protein4 grams6 grams
Fat0 grams5 grams
Cholesterol0 grams186 mg
Vitamin A0% of the DV27% of the DV
Vitamin B120% of the DV19% of the DV
Vitamin B211% of the DV18% of the DV
Vitamin B51% of the DV15% of the DV
Vitamin D0% of the DV19% of the DV
Choline0% of the DV27% of the DV
Selenium8% of the DV27% of the DV

As you can see, an egg white contains fewer calories and micronutrients, as well as less protein and fat, than a whole egg.


An egg white contains fewer calories than a whole egg. It is also lower in protein, cholesterol, fat, vitamins, and minerals.

Low in calories but high in protein

Egg whites are low in calories and abundant in protein. In actuality, they contain about 67% of the total protein in eggs.

They offer what is referred to as a complete protein, which is one that has all nine essential amino acids in the precise concentrations required by your body to function well.

Eating egg whites can be healthy because of their high protein content. Eating egg whites may help you feel fuller for longer since protein can help you control your appetite.

For maintaining and developing muscle, getting enough protein is also crucial, particularly if you’re trying to control your weight.

Egg whites can be a desirable option for persons who are attempting to reduce weight because whole eggs only offer slightly more protein for a significant increase in calories.


The egg whites from a large egg provide 4 grams of protein and only 18 calories. This can make them a good food choice for people trying to lose weight.

Low in fat and free of cholesterol

Due to their high level of saturated fat and cholesterol, eggs have historically been a contentious food choice.

The egg yolk, however, contains all of the cholesterol and fat in eggs. On the other hand, egg whites are virtually entirely composed of protein and have no fat or cholesterol.

This implied for many years that eating egg whites was preferable to eating whole eggs.

However, studies have since revealed that the cholesterol in eggs is generally not an issue for humans.

Nevertheless, ingesting cholesterol will cause blood levels to rise in a tiny percentage of individuals (known as “hyper-responders”).

The APoE4 gene, for example, predisposes hyperresponders to having high cholesterol. Egg whites might be a preferable option for people with this gene or for those who have excessive cholesterol.

Additionally, egg whites have a lot fewer calories than whole eggs because they nearly entirely lack fat.

They may be a smart option for those looking to cut back on calories and lose weight as a result.

Eating Egg Whites for More Protein

The advantage of eating lots of egg whites is that you can increase your protein consumption without going over your calorie allotment. In addition, egg whites don’t contain saturated fat, unlike beef and other fatty forms of protein. The yolk of an egg contains the highest concentration of saturated fat.

The American Heart Association recommends limiting your intake of saturated fat for the health of your heart. Although losing weight is your main objective, it’s crucial to keep in mind the overall health of your body. Making sure you obtain all the nutrients you need and limiting your consumption of unhealthier foods helps keep you in excellent physical condition and prevent disease, both now and in the future.

Egg White Benefits

They deliver on protein

The truth is that egg whites don’t really provide anything but protein. An egg white contains 4 grams of protein, which is a significant amount. When you start your day with an egg white omelet cooked with two or more eggs, you’re receiving a decent quantity of protein to keep you feeling full until your next snack or meal. It is advised that we consume about 50 grams of protein each day.

They’re low in calories

A single egg white contains only 17 calories, which is extremely little. Egg whites are a good method to get filling protein while keeping calories in line if you’re limiting your calorie intake. Having said that, you don’t want to eat too few calories because, despite what the fad-diet industry claims, this is one of the main reasons why people struggle to lose weight. So make sure to serve your omelet alongside a lot of vegetables that are high in nutrients as well as a healthy fat, such as cheese or avocado.

Don’t forget about the rest of the egg

Egg whites don’t have a lot going on besides the protein. On the other hand, the yolks are real nutritious powerhouses. Sadly, because eggs contain dietary cholesterol, they have been maligned. According to Spencer Nadolsky, D.O., chief physician of Renaissance Periodization and board-certified in clinical lipidology, dietary cholesterol has a much less impact on serum (blood) cholesterol levels than saturated fat.

This idea is backed up by a number of studies, including one that was published in the Journal of the American College of Nutrition and found that those who eat around one egg per day have a 12% lower risk of stroke than those who consume fewer.A second study published in the American Journal of Clinical Nutrition looked at more than 170,000 participants and concluded that eating one egg a day did not increase the risk of heart disease.

Several beneficial elements, including vitamin D and iron, are present in egg yolks. In addition to all of this deliciousness, “there are a few less well-known but highly significant components, like choline, which has been associated with a decrease in birth abnormalities during pregnancy and improved brain function with age, and lutein, which is required to preserve vision. The golden color of the yolk is due to lutein, claims Liz Ward, M.S., RD.

In addition to the research showing that the cholesterol in egg yolks does not pose a health risk for healthy individuals, the yolk contains only a little amount of saturated fat and, as I previously indicated, is a fantastic source of high-quality nutrition at an incredibly low cost.

The American Heart Association Nutrition Committee recently released a statement in late 2019 that stated, “The elimination of specific dietary cholesterol target recommendations in recent guidelines has raised questions about its role with respect to cardiovascular disease.” If all of that information wasn’t enough to convince you, it is also supported by this.

Specifically, regarding eggs, the advisory concluded:

  • Healthy individuals can include up to a whole egg daily in heart-healthy dietary patterns.
  • For older healthy individuals, given the nutritional benefits and convenience of eggs, consumption of up to two eggs per day is acceptable within the context of a heart-healthy dietary pattern.
  • Vegetarians who do not consume meat-based cholesterol-containing foods may include more eggs in their diets within the context of moderation.

Egg White Calories and Fat

There are two main goals for any healthy weight loss diet:

  • eating fewer calories
  • making sure the calories you eat have high nutritional value

Eggs definitely fit the bill for nutrient value, but if you eat too many whole eggs you risk going over your calorie quota for the day.

Two whole large eggs have

  • 143 calories
  • 9.5 grams of fat

Egg white calories are low, with one large egg white containing only:

  • 34 calories
  • a trace of fat

For the same amount of calories in two whole large eggs, you could eat eight egg whites. By weight, you’re getting nearly three times the amount of food for the same number of calories. Eight egg whites weigh approximately 9.7 ounces, compared to two whole large eggs, which weigh only 3.5 ounces.

Protein in Egg Whites

The best source of high-quality protein is found in eggs. In actuality, mother’s milk and eggs are the two sources of protein that are most biologically available. The biological availability of a protein and the amino acids that make it up are indicators of how effectively your body can use them to support growth and development.

In comparison to whole eggs, egg whites are virtually entirely composed of protein. Egg whites provide roughly three times as much protein as whole eggs, ounce for ounce. Two whole eggs offer 12.5 grams of protein, compared to the 29 grams in eight egg whites. When you only eat the whites, you’ll receive much more for your money.

Egg White for Weight Loss

If you consume extra protein while dieting, you may lose weight more quickly and eat less overall since you’ll feel fuller longer. An analysis of two different calorie-restricted diets’ impact on weight loss in a sample of adults with metabolic syndrome was published in the 2017 issue of Obesity Facts. Each group consumed 500 less calories per day than their resting metabolic rate.

In contrast to the second group, which consumed 1.34 grams of protein per kilogram of body weight per day, the first group’s diet met the normal intake recommendation for adults of 0.8 grams of protein per kilogram of body weight per day. Participants who had followed the high-protein diet had significantly more weight decreased than those who had followed the normal-protein diet at the end of the six-month study.

Harvard Health provides a few explanations why a high-protein diet aids weight loss:

  1. Protein digests slowly. It stays in the stomach and intestines longer, which creates a lasting feeling of fullness. Eating more protein will help you stay satisfied until your next meal, so you’re not tempted to snack.
  2. Because it digests slowly, protein keeps your blood sugar steady. Foods that raise blood sugar quickly — such as simple carbohydrates — lead to a quick rise and then steep drop in blood sugar. When your blood sugar levels drop, you may feel fatigued, moody and hungry again soon after eating. Maintaining steady blood sugar leads to steady energy and mood, and fewer food cravings in between meals.
  3. Protein requires more calories for digestion than carbohydrates or fat, which increases your total daily energy expenditure, or TDEE.

Protein for Lean Muscle Mass

Exercise should include both strength training and aerobic activity in addition to dieting. You can maintain a calorie deficit for weight loss by engaging in aerobic, or cardio, exercise since it increases the number of calories you burn while doing it. While you’re doing it, strength training burns calories as well, but not as many as aerobic exercise.

However, because muscle requires more calories to create and maintain than fat, adding lean muscle mass raises your resting metabolism. In contrast to fat, which makes up only 5% of your TDEE, muscular tissue makes up roughly 20% of it, according to Paige Kinucan and Len Kravitz, Ph.D. of the University of New Mexico. You will be able to burn more calories throughout the day and reduce your body fat as you gain muscle.

It’s critical to consume enough protein in order to maintain muscle growth while strength training. The recommended dietary amount, or RDA, is 46 grams per day for women and 56 grams per day for men, according to the National Academy of Medicine. A more specific recommendation is 0.8 grams of protein per kilogram of body weight, which is what the Obesity Facts study’s control group consumed.

However, as the Obesity Facts study demonstrated, eating more protein than the RDA can also help you lose weight. Additionally, you require more protein if you strength exercise in order to promote muscle growth and repair. No health hazards arise from exceeding the RDA by as much as twice.

 How To Eat Egg Whites, 5 Fun Ways

If you are looking to eat more of egg whites and do not know many ways to make the routine fun, we are here to help.

Eggs are an incredible addition to weight-loss diet


  • Protein is an essential part of sustainable weight loss
  • Eggs are the best bio-available source of protein
  • Eggs help keep you satiated for a long time

One of the best sources of protein out there is unquestionably an egg. Additionally, it is frequently regarded as the most bio-available source of protein because eggs’ protein is so simple for our bodies to absorb. Iron, carotenoids, and disease-preventing minerals like lutein and zeaxanthin are just a few of the nutrients that are added to eggs. Your peers may have suggested including more eggs in your diet if you’ve been attempting to reduce weight or build muscle. This is because protein helps muscles grow, and it also aids in muscle repair after exercise. When you feel satisfied after a meal, you are far less inclined to reach for anything fried and fattening too quickly, which is another benefit of high protein foods. You can manage your weight in this way as well. The egg yolk has been in the spotlight for a very long time. Some studies claimed that they increased cholesterol levels, whereas others refuted these assertions. However, if you want to eat more egg whites but are unsure of how to spice up your daily routine. We are prepared to assist.

Health Benefits of Egg Whites

Egg white’s main function is to protect the yolk, says nutritionist Rupali Datta. It is 90% water and 10% pure protein, such as albumin, mucoproteins, and globulins. Egg whites are extremely high in protein and also include significant amounts of potassium, niacin, riboflavin, and magnesium. In contrast, egg yolks contain vitamin A, phosphorus, iron, zinc, and vitamin D.

Here are 5 fun ways to make most of egg whites:

1. Whip Up And Omelette

That’s accurate. Divvy up the yolk and white of the egg. You can also add more egg whites as you whisk the white you have left until it is white and creamy. Add your chosen herbs or vegetables next; you may also include some cheese. Put it into a heated pan. Let it simmer. It’s time for your omelette.

2. Blend Some Smoothie

Shakes and smoothies made with raw eggs are incredibly popular in the world of health and nutrition. After an intense round of gymming, you tend to lose lot of muscle. Raw eggs help muscle recovery. Take a blender. Add a cup of milk, one whole banana, one egg (yolk separated), 2 tablespoon honey, ½ teaspoon cinnamon powder and blend. Your smoothie is ready.

Eggs are super versatile in nature

3. Slide between buns or sandwiches

Cook the egg and discard the yolk. Egg whites should be cut into desired-length pieces. Grab a piece of brown bread and cover it with homemade mayonnaise or cheese. The egg whites are layered on top, then some tomatoes are added. Add some black pepper and your preferred herbs to complete it. Your high-protein, low-carb sandwich is prepared.

scrambled egg sandwich

Scrambled eggs are super easy to make

4. Scramble it

Scrambled egg whites. Scramble some egg whites and  enjoy it with the side of boiled spinach and scallions, season it with black pepper.


5. Soufle

This Broccoli soufflé is a cheesy, buttery soufflé packed with the goodness of broccoli and eggs. This is a perfect brunch dish.

cointreau souffle 625

Try these recipes at home and let us know how you liked it in the comments section below.


Sure! Here are some frequently asked questions (FAQs) about egg whites:

Q: What are egg whites? A: Egg whites, also known as egg albumen, are the clear liquid portion of an egg that surrounds the yolk. They are a rich source of protein and contain minimal fat.

Q: How many calories are in egg whites? A: Egg whites are low in calories. One large egg white contains approximately 17 calories.

Q: Are egg whites healthy? A: Yes, egg whites are considered a healthy food choice. They are low in calories, fat, and cholesterol, and high in protein. They also contain essential amino acids, vitamins, and minerals.

Q: Can I eat raw egg whites? A: While it is generally safe to consume raw egg whites, there is a risk of foodborne illness from bacteria such as salmonella. It is recommended to cook egg whites thoroughly to minimize this risk.

Q: Can I freeze egg whites? A: Yes, egg whites can be frozen for later use. To freeze egg whites, separate them from the yolks and place them in an airtight container or freezer bag. They can be stored in the freezer for up to a year.

Q: Can I whip egg whites to make meringue or other recipes? A: Yes, egg whites can be whipped to create stiff peaks, which are commonly used in recipes like meringue, soufflés, and angel food cake. It’s important to use clean, dry utensils and bowls when whipping egg whites for best results.

Q: Are there any common allergens in egg whites? A: Yes, egg whites are a common allergen, and some people may be allergic to them. Egg allergies are most commonly found in children and can cause symptoms ranging from mild to severe. If you suspect an egg allergy, it’s important to consult a healthcare professional for proper diagnosis and guidance.

Q: Can I use egg whites for skincare? A: Yes, some people use egg whites for skincare purposes. Egg whites are known to have astringent properties that can help tighten the skin and reduce the appearance of pores. However, it’s important to perform a patch test on a small area of skin first to check for any adverse reactions and to consult a dermatologist if you have any concerns.

Q: Can I substitute egg whites for whole eggs in recipes? A: Yes, egg whites can be used as a substitute for whole eggs in some recipes, particularly in recipes where the yolks are not needed. For example, you can use egg whites in omelettes, frittatas, and some baking recipes. However, keep in mind that egg whites lack the fat and flavor of egg yolks, so the final result may differ slightly in taste and texture.

Q: Can I eat egg whites if I have dietary restrictions? A: Yes, egg whites can be included in many dietary plans, including low-fat, low-cholesterol, and high-protein diets. However, if you have specific dietary restrictions or concerns, it’s important to consult a healthcare professional or a registered dietitian for personalized guidance.

Please note that these answers are general and may not apply to everyone. It’s always best to consult a healthcare professional or a registered dietitian for personalized advice based on your individual health needs and dietary preferences.

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