Gold Member Badge


  • You're all caught up!

Are Egg Whites Good for Dieting?

author image Rebecca Slayton
Rebecca Slayton is a Registered Dietitian and has worked in the nutrition field since 2006. Slayton received the 2005 Betty Feezor Scholarship Award for her studies. She holds a Master of Science in food and nutrition from East Carolina University.
Are Egg Whites Good for Dieting?
Egg whites are a good option to include as part of a healthy diet. Photo Credit: Jeffrey Hamilton/Photodisc/Getty Images

Egg whites can be a healthy alternative to eating the entire egg or egg yolk. The egg white is lower in calories and still provides an excellent source of protein, making it a great option as part of a healthy diet. The majority of the calories and fat in an egg are found in the yolk.

Video of the Day

Healthy Eating

Photo Credit: Tay Jnr/Digital Vision/Getty Images

To achieve a healthy weight, you must start by eating healthy. According to the Dietary Guidelines for Americans 2010, a healthy diet should focus on fruits, vegetables, whole grains, fat-free or low-fat dairy products, and lean proteins such as egg whites. A healthy diet should not exceed your caloric needs. The healthy eating guidelines also encourage you to limit your intake of saturated fats, trans fats, cholesterol, sodium and added sugars.

Calories in Egg Whites

Photo Credit: Yury_N/iStock/Getty Images

One egg white from a large egg provides 17 calories. To put it in perspective, one large egg contains 72 calories, egg whites make up 24 percent of the total calories. Protein makes up 84 percent of the total calories found in egg whites. The protein found in eggs is such high quality that researchers use it as a standard in measuring protein of other foods.


Albumen is another word for egg white; it doesn't appear white until it is beaten or cooked. The albumen makes up 66 percent of an egg's weight but has fewer calories than the egg yolk. The majority of an egg's magnesium, niacin, potassium, riboflavin and sodium are in the albumen, making egg whites a nutrient-dense, low-calorie option.

Cooking Egg Whites

Photo Credit: John Lund/Blend Images/Getty Images

Egg whites can be used in place of the whole egg to make your food healthier. When substituting egg whites for the whole egg, you will need two egg whites per egg that the recipe calls for. Egg whites are good for making omelets or just scrambled. By substituting egg whites in your recipes, you reduce not only your caloric intake but the bad fats known as saturated and trans fats. When egg whites are beaten vigorously, they begin to foam. Foamed egg whites are crucial when making souffl├ęs, sponge cakes, meringues and puffy omelets.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media