Take away the egg's yolk, and you lose much of the egg's total nutritional value. The vitamins and protein in one egg white compared to that found in the whole egg may contain fewer valuable nutrients you need. However, the American Heart Association, or AHA, says that egg white can be a part of a healthy diet plan, especially if dietary cholesterol is a concern.
Identification
Egg white gives you less of what you don't want: calories, fat and cholesterol. A single egg white contains considerably fewer calories than a whole egg -- only 17 calories compared to 70, according to the American Egg Board, citing data compiled from the U.S. Department of Agriculture National Nutrient Database for Standard Reference. One egg white is substantially lower in fat; an egg white contains only 0.06 g total fat, compared to whole egg, which contains almost 5 g. Of course, the healthiest benefit of egg white is that it contains no cholesterol, as this nutrient is found only in the egg's yolk. A single egg yolk contains 210 mg of cholesterol.
Egg Protein
A whole egg contains 6.29 g of protein, 3.60 g of which is found in the egg white -- more than half of the egg's total protein. The protein you find in eggs is known as a complete protein, because it has the nine essential amino acids you need for your health. With the exception of soybeans, which are the sole plant-based source of protein, complete proteins come from animal foods, says the National Institutes of Health, or NIH, -- meat, poultry, fish and milk products, as well as eggs.
Vitamins and Minerals
When it comes to other essential vitamins and minerals, the egg white lags behind its yolk in overall nutritive value. Egg white contains no vitamin A, D or E -- nutrients present in the egg yolk. Also absent in the egg white are two special nutrients found in the yolk, lutein and zeaxanthin; these are carotenoids associated with the prevention of age-related blindness and overall good eye health. Egg white does have an advantage over egg yolk when it comes to certain minerals, however. An egg white contains most of the egg's natural sodium, potassium and magnesium.
Egg Benefits
Many people assume that the egg white is the sole source of the egg's protein, when in fact the yolk makes up a sizable portion. The American Egg Board points out that the 6 g of protein you get from a whole egg gives you 12 percent of your Recommended Daily Value, or DV. The board claims that starting out your day with egg protein keeps you fuller throughout the day, which in turn prevents you from snacking.
Cholesterol Concerns
The cholesterol in eggs is a valid concern for people keeping an eye on their dietary intake. The recommended amount of cholesterol for healthy adults is less than 300 mg. Only when you restrict dietary cholesterol from other foods, such as meat, chicken and fish, can a whole egg be a part of a healthy diet plan. According to the American Heart Association, or AHA, egg whites are still a good source of protein. Egg white -- and cholesterol-free egg substitutes -- can also be used in baking and other food preparation. Simply substitute two egg whites for every egg your recipe needs.
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