Should you eat the whole egg—or just the whites?

Should you opt for the whole egg or just the egg whites?

This question seems to come up repeatedly, with new studies offering conflicting advice almost every week. However, when you examine the body of scientific evidence, you’ll find that there’s nothing inherently wrong with choosing either egg whites or whole eggs, yolk included. In fact, there are valid reasons to consume both, or perhaps neither, depending on your preferences and dietary goals. Let’s delve into the pros and cons of each option.

Whole Eggs:


Distinct Flavor and Taste: Whole eggs have a unique flavor profile and can be quite delicious when prepared on their own or as part of various dishes.

Convenient Snacking: You can hard-boil whole eggs for a convenient and portable snack option, making them an excellent choice for on-the-go nutrition.

Nutrient-Rich Yolk: Whole eggs contain the yolk, which houses the majority of an egg’s most beneficial nutrients, including vitamins, minerals, and healthy fats.

Limited Impact on Cholesterol: Contrary to previous concerns, whole eggs are not likely to increase blood cholesterol levels or the risk of developing artery disease for most people.


Not Ideal for Specific Health Conditions: Individuals with diabetes, heart disease, or a family history of high cholesterol should likely minimize their consumption of whole eggs due to their cholesterol content.

Egg Whites:


High-Quality Protein: Egg whites are one of the best sources of high-quality protein available, making them an excellent choice for those seeking to increase their protein intake without adding many extra calories.

Versatility in Cooking: Egg whites can be easily added to a wide range of dishes and seasoned creatively because they have a neutral taste.


Must Be Cooked: It’s crucial to cook egg whites because when consumed raw, they contain avidin, an “antinutrient” that hinders the absorption of biotin, an essential vitamin.

Potential Blandness: Some people may find egg whites bland in taste, as they lack the distinct flavor of egg yolks.

The Bottom Line:

While whole eggs are more nutrient-dense due to the inclusion of the yolk, the choice between whole eggs and egg whites largely boils down to personal preference. If you don’t have specific health conditions that require limiting cholesterol intake, you can enjoy whole eggs in moderation.

Alternatively, if you love the taste of whole eggs and want to increase your protein intake without significantly raising your calorie intake, you can mix whole eggs with liquid egg whites. This way, you get the best of both worlds: the rich flavor of whole eggs and the protein boost from egg whites. It’s all about finding the balance that suits your dietary preferences and nutritional needs.

I hope this helps, and while you’re here, I want to make sure you know that if there’s any way I can help you achieve your health and fitness goals, I’m here for you.

I offer online nutrition coaching to clients who are ready to quit dieting and start looking and feeling better, with more confidence and increased energy levels –  without complicated diets or painful workouts

What exactly is “nutrition coaching”… and how will it help you reach your goals?

When it comes to losing weight and getting the body you want, “eating better” is one of the most important steps. The only problem?

Most of the common diet advice you receive simply isn’t sustainable…

  • “Avoid your favorite foods… forever!”
  • “Don’t eat after 7pm!”
  • “Weigh and measure every morsel of food you eat!”

If you’ve tried something like this before and “failed”—or just couldn’t stick with it—you’re not alone.

(And it’s definitely NOT your fault.)

I talk to people every day who are trying to muster up all the willpower they can find to diet their way to a better body… but they still aren’t getting the results they want.

The good news? There’s a better way.

My nutrition coaching focuses on strategic, doable daily actions that are designed to fit into YOUR lifestyle. With this approach, you’ll learn how to:

  • Eat better—without dieting or feeling deprived.
  • Lose weight—without giving up your favorite foods.
  • Ditch the food rules—overcoming the guilt and shame.
  • Feel energized all day—so you can enjoy all the things you want and need to do.
  • Get the results you’ve always wanted—and build the healthy habits you need to stay that way for good.

Bottom line: My goal is to help you learn how to “eat better” so that it becomes easy, consistent, and automatic.

No restrictive dieting. No weighing or measuring your food. No “one size fits all” meal plan.

Instead, you’ll learn how to bring healthy eating into your lifestyle and get in amazing shape—while building the habits you need to stay that way for good.

How is nutrition coaching different from fitness coaching or personal training?

As a coach, my number one goal is to help my clients reach THEIR goals. Doing that effectively requires me to constantly look for opportunities to learn new skills and hone my craft.

This is exactly why I chose to become a Certified Nutrition Coach through Precision Nutrition.

I’ve now been trained by the best of the best, so I know what works.

(The nutrition method they teach is backed by science and has been proven to work with over 100,000 of their own clients… so it’s the real deal.)

The best part? The knowledge and skills I’ve gained can help you finally get the results you want—and keep them for life.

Through the rigorous training I’ve received, I learned that while exercise is a crucial part of losing weight, feeling good, and achieving optimal health… it’s only half the equation.

The other half—as you may have guessed—is nutrition.

I’d actually argue that nutrition is more important than exercise, because while you spend a few hours working out each week, challenges around eating and food can happen anytime (some would say all the time!).

That’s why having a coach there to guide and support you is crucial.

Don’t get me wrong: Exercise is very important. But no amount of exercise will ever be able to “outwork” bad nutrition habits. So in order to help you get the life-transforming results you deserve—I’m excited to be able to offer nutrition coaching in an official capacity.

What I learned while becoming a Certified Nutrition Coach opened my eyes to a whole new way of doing things. And through this science-proven approach, I’m ready to help you get even better results through healthy nutrition habits.

Interested? Have questions? Let’s talk…

If this sounds like something you’d be interested in, or if you have questions about what this would look like… I’d love to discuss how my online nutrition coaching program could help you get the results you’re looking for.

Click here to get started and I’ll answer any questions you have. Plus, we can connect to talk more about what this would look like for you.

Dedicated to your success,


P.S. Just so you know: I’m offer fitness coaching as well—and it doesn’t have to be “either or.”

If you’re in a place where guidance and support from an experienced coach could help you reach your goals, I’m here to help in whatever capacity will be most beneficial for you.

Simply learn more here and we can talk about the different coaching options I have available.

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