Egg Whites vs. Whole Eggs: Which Is Better for Fat, Protein, and Cholesterol?

While egg whites have no cholesterol and fewer calories than whole eggs, they also lack essential nutrients found in the yolk. Experts used to recommend limiting eggs due to their high cholesterol content in the yolk, but this guidance shifted after research found that moderate egg consumption does not appear to cause health problems. Nutrition Whole Egg vs. Egg White Whole Egg Egg White from 1 Egg Calories 38.1 17.7 Protein (grams, g) 6.24 3.64 Fat (g) 5.01 <0.08 Fatty acids saturated (g) 1.61 0 Fatty acids, monounsaturated (g) 1.83 0 Fatty acids, polyunsaturated (g) 0.915 0 Cholesterol (milligrams, mg) 207 0 Calcium (mg) 24.1 <5 Iron (mg) 0.84 <0.05 Magnesium (mg) 5.73 3.63 Potassium (mg) 66.4 53.8 Zinc (mg) 0.624 0.01 Selenium (micrograms, mcg) 15.6 6.09 Riboflavin (mg) 0.