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Should I Eat Egg Whites or Whole Eggs?

If You Only Eat Egg Whites, This Comparison Photo May Change Your Mind

Before cracking your next egg, stop and soak this in. Jo Hollington, a registered dietitian, recently posted this comparison photo to her Instagram account to help you decide whether you should eat just the whites or go for the whole egg.

As you can see, the whites contain a fair amount of protein, very few carbs, zero fat, and potassium. The yolks are where the fat and cholesterol are, which is why people avoid them. But they also contain tons of nutrition — almost the same amount of protein as egg whites, as well as vitamin A, B vitamins like B12 and folate, vitamin D, calcium, omega-3s, and iron.

So which is healthier? The choice is up to you and your health needs. If you're trying to get tons of protein (yeah, muscle gains!) and avoid cholesterol, egg whites are a great option. But Jo suggests adding an extra egg white or two to a whole egg so you get those much-needed nutrients only the yolk provides.

If it's cholesterol you're worried about, the recommended limit is about 300 mg a day — one whole egg contains 211 mg. That means you could enjoy an egg a day if you want (or two eggs a few times a week as Jo recommends), but it's important to be mindful about how much meat, cheese, and other dairy products your diet contains so you don't exceed 300 mg a day.

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