‘Will Swapping Eggs For Egg Whites Really Help Me Lose Weight?’

Yes, an egg white contains about 17 calories—compared to a whole egg’s 70 calories. The problem is that it’s the nutrients in the egg are what keep you feeling satisfied. So, it’s more likely that you’ll feel hungrier faster after eating egg whites than you would an egg, says Mashru. That’s because the nutrients in the yolk, like protein, B12, iron, and vitamin D, keep you full. In fact, the combination of muscle-building protein and fat-melting vitamin B12 is a recipe for muscle toning and weight-loss success, says Mashru.

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“You’re getting a lot of bang for your buck of just 70 calories,” says Mashru. So when you toss the yolk, you are missing out on many health-boosting benefits, she says. “It doesn’t get its name—the incredible, edible egg—for no reason.”

So yes, you could use egg whites as a weight-loss tool—if you’re down for being hungry. But for a more satisfying breakfast, don’t be scared to reach for those eggs.