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Egg White Pros & Cons

The two main parts of an egg, the white and the yolk, offer different nutrients and health benefits. There are both pros and cons that you need to consider when it comes to eating an egg white. While egg yolks are high in cholesterol, the nutritional content of the egg white is much different and can play an important role in a healthy diet.

  1. Pro: Essential Vitamins and Minerals

    • Egg whites are rich sources of a number of vitamins and minerals, including magnesium, potassium, calcium, niacin, copper, zinc, iron and phosphorous. The egg yolk also contains these essential vitamins and minerals, albeit in much smaller quantities, according to Wellsphere. The egg white alone contains 81 percent of the egg's magnesium content, 90 percent of its niacin content and 74 percent of its potassium content. The egg white also contains vitamin B12, folate, betaine and choline. Eggs also contain naturally occurring Vitamin D, according to Health Diaries. These nutrients are vital in good heart and brain health and help to boost the immune system.

    Pro: High Protein

    • The egg white contains 57 percent of the total egg's protein content, while the yolk contains only 43 percent. One of the largest pros of egg whites is that they provide a low-cost, high-quality source of protein, according to Be Healthy and Relax. One cup of egg whites can supply as many as 26 grams of protein. Egg whites are often offered to renal therapy and chemotherapy patients because of the high protein content that they offer.

    Pro: Low Calories

    • Although the egg white offers more nutrient value in comparison to the yolk, the egg white contains only 17 calories per egg, according to Be Healthy and Relax. A whole egg can contain as many as 90 calories, meaning that the remaining calories are all found in the yolk. The egg white is the most nutritionally sound part of the egg, according to Wellsphere, offering 6.25 grams of protein and one gram of carbohydrates per each large egg, making it a complete and whole food option.

    Con: Sodium

    • Egg whites are somewhat high in sodium, with a single medium egg white offering about 403 mg of sodium. Anyone that has specific dietary restrictions when it comes to sodium must consider the sodium content of egg whites and consult a physician for advice before making egg whites a primary component of her diet.

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