Shop Now

7 Surprising Health Benefits of Eating Egg Whites

Checkout our protein powder
Written by Nowell Chua • 6 min read


Egg whites are:

  • An excellent source of high-quality protein.
  • Making them a popular dietary choice for athletes.
  • Bodybuilders.
  • Health-conscious individuals.

However, the benefits of egg whites go beyond just muscle building. In this blog post, we will explore seven surprising health benefits of eating egg whites, including their low-calorie count, high protein content, and ability to aid in weight loss, muscle building, and heart health. We will also examine the vitamins, minerals, and antioxidants found in egg whites and how they can positively impact overall health. Let's dive in and discover why adding egg whites to your diet may be wise for your health and wellness goals.

1. Nutritional Profile of Egg Whites

Egg whites are the clear, viscous liquid surrounding an egg's yolk. They are low in calories and protein, making them a nutrient-dense food. One large egg white contains approximately 17 calories and 3.6 grams of protein and small amounts of vitamins and minerals such as riboflavin, niacin, selenium, and potassium.

Additionally, egg whites are virtually fat-free and contain no cholesterol, making them a heart-healthy protein source. Egg whites have less fat, calories, and cholesterol than whole eggs but are also lower in specific vitamins and minerals mainly found in the yolk.

However, incorporating egg whites into your diet can provide various health benefits, especially for those who watch their calorie and fat intake while maintaining a high-protein diet.

2. Low-Calorie Count of Egg Whites

Egg whites are a low-calorie and nutrient-dense food, making them an excellent choice for weight management and maintaining a healthy diet. A large egg white contains only 17 calories, making it an ideal protein source for those looking to maintain a low-calorie diet while still getting the necessary nutrients.

Egg whites are one of the lowest in calories per serving compared to other protein sources. For example, a 3-ounce serving of skinless, boneless chicken breast contains around 140 calories, while a 3-ounce lean beef contains about 180 calories. Egg whites can be an excellent substitute for higher-calorie protein sources if you want to reduce your calorie intake.

There are several ways to consume egg whites, from adding them to your breakfast omelet to incorporating them into a post-workout smoothie. Regardless of how you destroy them, the low-calorie count of egg whites makes them an excellent option for those seeking to maintain a healthy weight or lose weight.

3. High Protein Content of Egg Whites

Egg whites are a great source of high-quality protein, containing all the essential amino acids the body needs. They are often referred to as the gold standard of protein as they have a protein efficiency ratio of 3.9, which is higher than many other protein sources. One egg white typically contains around 3.6 grams of protein, which is why they are often recommended for athletes and bodybuilders who need to maintain muscle mass and aid in muscle recovery.

Protein is an essential nutrient required for many vital bodily functions, including the growth and repair of tissues, the production of enzymes, and the synthesis of hormones. Consuming adequate protein is especially important for being physically active, as it helps support muscle growth and recovery, reduces muscle soreness, and improves exercise performance.

Egg whites are a low-fat and low-calorie option compared to other protein sources, making them an excellent choice for those who are watching their calorie intake or trying to lose weight. Additionally, the protein in egg whites is more satiating than other types of protein, helping to keep you feeling fuller for longer and reducing the likelihood of overeating.

4. Egg Whites Help Build Muscle Mass

Protein is a crucial nutrient for building and repairing muscles, and egg whites are a great source of high-quality protein. One egg white contains approximately 3.6 grams of protein, making it an excellent addition to a muscle-building diet.

Additionally, egg whites contain all nine essential amino acids, which are the building blocks of protein. The body cannot produce these amino acids on its own, so it's necessary to obtain them through the diet. Eating egg whites can help ensure the body gets the essential amino acids needed for muscle growth and repair.

Egg whites as a pre-workout snack can also be beneficial for muscle building. The protein in egg whites provides the body with a steady source of energy during a workout, helping to prevent muscle breakdown and aiding in muscle recovery post-workout.

Compared to other protein sources, such as meat or dairy products, egg whites are a leaner option with lower levels of fat and calories. This makes them ideal for those looking to build muscle while maintaining a lean physique.

5. Egg Whites Help with Weight Loss

Egg whites are an excellent choice for those looking to lose weight. This is because they are low in calories but high in protein, which helps keep you feeling fuller for extended periods. Additionally, egg whites' protein helps build and maintain muscle mass, which is essential for weight loss.

Research has shown that eating a high-protein diet can aid in weight loss, and egg whites are an excellent source of protein. One large egg white contains around 3.6 grams of protein and only 17 calories, making it an incredibly nutrient-dense food.

To incorporate egg whites into your weight loss diet, you can enjoy them in various ways. A straightforward option is to make an egg white omelet with your favorite vegetables. You could add egg whites to your morning smoothie for an extra protein boost or enjoy them boiled as a low-calorie snack.

It's important to note that while egg whites can be a helpful addition to a weight loss diet, it's essential to maintain a balanced and varied diet that includes a range of nutrient-dense foods. Moderation is vital, as consuming too many egg whites could produce excessive protein and calories.

6. Egg Whites Help Lower Blood Pressure

High blood pressure is a serious health concern affecting millions worldwide. A diet high in protein, mainly plant-based, has been shown to impact blood pressure levels positively. However, not all protein sources are created equal. Recent research suggests that egg whites have a specific role in promoting healthy blood pressure levels.

One study published in the Journal of Agricultural and Food Chemistry found that a specific protein in egg whites, called RVPSL, may have a blood pressure-lowering effect. The researchers found that when RVPSL was given to rats, it reduced their blood pressure levels by inhibiting the action of an angiotensin-converting enzyme (ACE). ACE is known to play a vital role in regulating blood pressure and is the target of many blood pressure-lowering medications.

While more research is needed to confirm the blood pressure-lowering effects of RVPSL in humans, this study suggests that egg whites have a unique role in promoting healthy blood pressure levels.

7. Egg Whites Boost Heart Health

Egg whites are also beneficial for heart health. They are low in cholesterol and saturated fats, which can lead to heart disease when consumed in excess. High levels of LDL cholesterol, commonly referred to as "bad" cholesterol, are a significant risk factor for heart disease. Studies have shown that consuming egg whites can help to reduce LDL cholesterol levels in the body.

Egg whites contain a peptide known as RVPSL, which has been found to help reduce blood pressure and improve arterial function, both of which contribute to a healthy heart. Additionally, egg whites' protein helps keep blood sugar levels stable, which is essential for heart health.

Research has also found that consuming eggs, including egg whites, can increase high-density lipoprotein (HDL) cholesterol, often referred to as "good" cholesterol, which can help protect the heart.

In summary, egg whites can contribute to heart health by helping to reduce LDL cholesterol levels, improving arterial function and blood pressure, and increasing HDL cholesterol levels. However, it's important to note that consuming whole eggs may not have the same benefits for heart health due to their higher cholesterol content. Therefore, those with existing heart conditions or high cholesterol levels should consult their healthcare provider before consuming whole eggs or egg whites in large quantities.


In conclusion, egg whites are a highly nutritious food with numerous health benefits. They are an excellent source of high-quality protein and contain many essential vitamins and minerals. Egg whites are also low in calories and fat, making them a perfect choice for those trying to lose weight. In addition, the consumption of egg whites has been linked to several health benefits, including lower blood pressure, improved heart health, and increased muscle mass.

While egg yolks have gotten a bad reputation in the past due to their high cholesterol content, it's important to note that dietary cholesterol is no longer a significant contributor to heart disease risk. Therefore, consuming whole eggs in moderation can still be a healthy part of a balanced diet.

Adding egg whites to your diet can be a simple and effective way to improve your overall health and well-being. Whether you're looking to build muscle, lose weight, or improve your heart health, the numerous benefits of egg whites make them a nutritious and delicious addition to any meal.


Egg-white Protein powder

Our deliciously clean, dairy-free protein powder is perfect for your sensitive tummy. Say goodby to bloating!

Protein powder

Our power packed, hemp-based protein powder contains cleansing fibres and antioxidants that your gut will love!

Vegan Friendly