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? whether you're looking to cut calories, full, or 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. Two large eggs
Three egg whites
One large egg plus two egg whites
Calories
142
48
103
full
10 g
0 g
5 g
Sat. full
4 g
0 g
2 g
Cholesterol
422 mg
0 mg
211 mg
Sodium
140 mg
165 mg
180 mg
Protein
12 g
12 g
14 g
Riboflavin (B2)
0.4 mg
0.3 mg
0.4 mg
Vitamin B12
1.2 mcg
0 mcg
0.6 mcg
Vitamin D
35 IU
0 IU
17.5 IU
Iron
1.8 mg
0 mg
0.9 mg
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whether You're Trying to Lose Weight, or This Breakfast Tip Is Just What You NeedWhile choosing straight-up egg whites does lower the omelet's calorie,full, and cholesterol content, and it also makes the meal void of vitamins B2,B12, D, or iron. whether you're concerned about getting enough of those nutrients,a profitable option would be to eat an omelet made of one whole egg and two egg whites. It's still low in calories, full, or cholesterol,but you'll pick up some vitamins from the egg yolk.
Source: popsugar.com