Egg white omelets and sandwiches have made their way onto many breakfast menus, but is choosing egg whites over whole eggs really the best choice nutritionally? If you’re looking to cut calories, fat, and cholesterol from your diet, egg whites might be a better option, but check out what you might be missing by skipping out on the yolks.
Calories14248103Fat10 g0 g5 gSat. Fat4 g0 g2 gCholesterol422 mg0 mg211 mgSodium140 mg165 mg180 mgProtein12 g12 g14 gRiboflavin (B2)0.4 mg0.3 mg0.4 mgVitamin B121.2 mcg0 mcg0.6 mcgVitamin D35 IU0 IU17.5 IUIron1.8 mg0 mg0.9 mg
While choosing straight-up egg whites does lower the omelet’s calorie, fat, and cholesterol content, it also makes the meal void of vitamins B2, B12, D, and iron. If you’re concerned about getting enough of those nutrients, a good option would be to eat an omelet made of one whole egg and two egg whites. It’s still low in calories, fat, and cholesterol, but you’ll get some vitamins from the egg yolk.
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