Are Egg Whites Good For Weight Loss? Forget The Yolk, Seriously!

By Lily •  Updated: 05/16/21 •  9 min read

I believe that eggs can fit into a plant-based diet. Eggs can encourage us to eat more vegetables, and they can help us stick with a plant-based diet by not feeling so deprived.

However, I encourage you not to eat the yolk for weight loss for reasons I will explain in sections below.

But are egg whites good for weight loss? My answer is Yes!

Egg whites are high in protein and low in calories and fat. This is precisely what you want to look for when trying to lose weight!

Plus, there are also so many ways we can use egg whites in different recipes that you might not be aware of.

And if you think egg whites can’t taste good, you are sadly mistaken! I will provide you with the best tips and tricks for cooking with egg whites.

In this blog post, you will learn why you should be eating egg whites to lose weight and how you can incorporate them into your plant-based diet!

are egg whites good for weight loss

Are Egg Whites Good For Weight Loss?

There is a misconception that egg whites are just for men trying to build muscle. However, that is simply not true!

Egg whites are my best friends when I’m on weight loss mode. I don’t leave the grocery store without them!

Here are all the reasons why you should also be eating egg whites when trying to lose those extra pounds: 

1. High in Protein

Egg whites are a good source of protein. There are about 4 grams of protein per egg white.

A whole, which includes the yolk, has about 6 grams of protein. Therefore, we can conclude that most of the protein is in the egg white.

So skip all the calories in the yolk, and instead eat more egg whites to get more protein!

But why do we need protein to lose weight? Protein makes you feel full faster. This means that you will be much more likely to eat smaller portions if you consume high protein meals.

It’s also essential to eat enough protein when trying to lose weight so that your body has the necessary building blocks for making new lean muscle tissue.

2. Low in Calories

Egg whites are so appealing to dieters because they are so low in calories. One egg white has only about 16 calories.

On the other hand, one egg has about 78 calories. This means you can eat almost 5 egg whites instead of 1 egg.  

Do you think you would get full faster eating 5 egg whites or eating 1 egg? I hope you got that was a rhetorical question!

The volume of the 5 egg whites will make you feel satisfied, and therefore the less likely you are to snack between meals.

And as if that is not all, our body burns more calories digesting food and helping our muscles grow when eating five egg whites as opposed to just eating one whole egg. 

Remember that as long as you stay in a calorie deficit, you will see your weight drop on the scale.

3. Less Cholesterol

All the cholesterol in an egg is in the yolk. If you have high cholesterol, you would think that there is even more reason to skip the yolk and only eat the egg whites.

That is true; however, the cholesterol in an egg is not why I tell you not to eat the yolk. Unless you are downing a lot of eggs every day, the cholesterol in the yolk is going to make an insignificant difference in your cholesterol levels.

If you need to lower your cholesterol, you need to take more drastic actions, like exercising a lot more and making many more changes to your diet.

Too much cholesterol can cause heart disease. According to a 2010 study in the Canadian Journal of Cardiology, people who consume the most eggs have a 19 percent increased risk for cardiovascular problems.

But, hey, anything helps, so I’ll take it!

Will You Be Missing Out On The Yolk Nutrients?

I don’t want to ignore the fact that egg yolks are a great source of many nutrients. I’m not saying that yolks are bad; in fact, I think they are healthy.

They contain a lot of vitamins, including vitamins A, D, E, and K.

Most of the micronutrients are also found in the yolk, such as Calcium, Iron, Phosphorous, B6, B12, Manganese, Folate, Selenium. And they contain choline which is important for brain function.

However, in my opinion, while you are on your weight loss journey, you should forgo them because of the reasons mentioned in the section above. 

Keep in mind that you can always get all those nutrients from elsewhere, like fruits and vegetables. The truth is: you don’t need the yolk!

Many vegetables can serve as alternative sources for these essential nutrients. Broccoli, cabbage, and spinach are all excellent sources of selenium, for example, as are Brazil nuts

Meanwhile, Vitamin K can be found in many leafy greens, such as kale, chard, and spinach. Vitamin A can be found in bell peppers, sweet potatoes, winter squashes, and even certain types of melons. 

Phosphorous, meanwhile, can be found in soybeans and pumpkin seeds, while zinc can be found in garlic, sesame seeds, and chickpeas. Calcium, likewise, can be found in natural non-animal sources such as broccoli, kelp, spinach, bok choy, okra, Swiss chard, turnip greens, collard greens, and more. 

Additional options in the form of fortified cereals and grain products contain essential nutrients and vitamins added in artificially. 

Tips For Cooking With Egg Whites For Weight-Loss

Here are all the reasons why I love cooking with egg whites:

1. Cooking with egg whites is quick and easy! You can buy liquid egg whites sold in cartons—no more cracking eggs and separating the egg whites from the yolk.

2. Egg whites are not just meant to be an alternative to whole eggs for cooking scrambled eggs for breakfast. Egg whites can replace whole eggs when baking muffins and cakes. 


You can also use egg whites to make pancakes and French toast. Click to check out my  French toast recipe for weight loss using egg whites!

3. Egg whites don’t need to taste bland. For example, if you are cooking scrambled eggs or an omelet, you can add as many veggies and as much seasoning as your heart desires. If you are using egg whites for baking, some vanilla extract or cinnamon will do the trick. 

What To Know When Buying Egg Whites

Here are a few things to keep in mind when shopping for eggs:

1. Are liquid egg whites good for you?

Yes! They are not fake eggs. They are real cracked eggs that have had the egg white separated from the yolk. Nothing to worry about on that front!

2. Are fake eggs healthy?

As much as I would like to tell you to buy plant-based eggs instead, I can’t do that. The problem is that the ingredients are not good, and you will be missing out on the natural vitamins and minerals that real egg whites do.

Plus, you will be consuming a lot more calories which are not good for weight loss. You might not even like it as it is hard to replicate the taste and texture of real eggs.  

Here are the ingredients for a popular brand of fake plant-based eggs: Water, Mung Bean Protein Isolate, Expeller-pressed Canola Oil, Contains Less Than 2% Of Dehydrated Onion, Gellan Gum, Natural Carrot Extractives (color), Natural Flavors, Natural Turmeric Extractives (color), Potassium Citrate, Salt, Soy Lecithin, Sugar, Tapioca Syrup, Tetrasodium Pyrophosphate, Transglutaminase, Nisin. 

I am an advocator of a plant-based diet. Still, until there isn’t a healthier and more nutritious option on the market, I recommend that you use egg whites instead.

3. Where can I buy egg whites?

Egg white cartons are sold in almost every single grocery store. I usually find them in the same section where the eggs are at. 

Consider buying eggs from a neighbor who has chickens or a local farmer who you know treats chickens kindly and raises them in good living conditions.

4. Which egg whites should I buy?

I strongly encourage you to buy organic or pasture-raised eggs. Organic and pasture-raised eggs are also cage-free.

These chickens eat only organic feed from land that has been free of pesticides for at least three years. They also cannot be given hormones or antibiotics (unless they have an infection).

In addition, a study from Penn State University found that “compared to eggs of the commercial hens, eggs from pastured hens eggs had twice as much vitamin E and long-chain omega-3 fats, more than double the total omega-3 fatty acids, and less than half the ratio of omega-6 to omega-3 fatty acids.”

In other words, organic and pasture-raised eggs are more nutritious. So if you have a little money to spare (as they are more expensive), go for these ones instead!

5. What is the maximum number of egg whites per day I can have?

Know that 1/3 of a cup of egg whites equals about 2 large eggs.

Years ago, it was advised not to eat more than 1 or 2 eggs per week because the yolk in the eggs is high in cholesterol. 

However, because we are only eating the egg whites, that recommendation doesn’t apply to us. There are no other studies that I could find giving a definite answer as to the maximum number of egg whites that are safe to consume.

All I’m going to say is that it is best to vary your meals and not consume too much of anything. 


Egg whites are one of the best sources of protein, and they also have a low-calorie count. So, are egg whites good for weight loss? Yes! You should absolutely be incorporating egg whites into your eating routine!

You can use egg whites to prepare your favorite breakfast, such as an omelet, waffles, or French toast! Or used them to bake your favorite muffin recipe.

You can buy liquid egg whites at most grocery stores these days, so there’s no excuse not to get started.

Try buying organic next time. You’ll be getting more bang for your buck in terms of nutrition and doing something good for the environment too!

If you are on a weight loss journey, replacing whole eggs with egg whites is a simple but effective change that you can make today.


Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.