Is it okay to eat two egg whites a day?

December 23, 2025 •

3 min read

According to the American Heart Association, consuming up to two egg whites per day is a healthy option for most people. Rich in high-quality protein and low in calories, egg whites can be a beneficial addition to a balanced diet, especially for those with specific health or fitness goals.

Quick Summary

This article explores the safety and nutritional aspects of consuming two egg whites daily, detailing their protein content, low-calorie profile, and absence of cholesterol. It also compares the nutritional value of egg whites versus whole eggs to help you make an informed dietary choice based on your health goals.

Key Points

Generally Safe and Healthy: Eating two egg whites per day is safe and can be part of a healthy diet for most individuals.
High-Quality Protein: Each large egg white provides around 4 grams of complete, high-quality protein with all essential amino acids.
Low in Calories and Fat: Two egg whites contain only about 34 calories and are virtually free of fat and cholesterol, beneficial for weight management.
Nutrient Deficiencies: Limiting yourself to only egg whites means missing out on vital nutrients like vitamins A, D, B12, and choline, which are concentrated in the yolk.
Cooking is Key: Always cook egg whites thoroughly to eliminate the risk of salmonella and to prevent the protein avidin from inhibiting biotin absorption.
Optimal Approach: A balanced approach, such as having a whole egg or mixing whole eggs with egg whites, is often recommended for maximum nutritional benefits.
Consult a Professional: Individuals with specific health concerns like high cholesterol, heart disease, or kidney problems should consult a doctor or dietitian.

Is Eating Two Egg Whites a Day Good for You?

Eating two egg whites a day is generally considered a healthy and safe dietary practice for most individuals. Each large egg white provides approximately 3.6 to 4 grams of complete, high-quality protein with almost no fat or cholesterol and only about 17 calories. For many people, especially those focused on increasing protein intake without adding excess fat or calories, this makes egg whites an excellent dietary choice. Bodybuilders, athletes, and those on a weight loss journey often incorporate egg whites into their meals for this very reason.

The Nutritional Power of Egg Whites

Egg whites, or albumen, are primarily composed of water (around 90%) and protein. The protein they contain is a complete protein, meaning it has all nine essential amino acids that the body cannot produce on its own. This makes them highly effective for muscle repair and growth. While they are a lean protein source, it is important to remember that most of the egg's vitamins and minerals are concentrated in the yolk. This includes essential nutrients like vitamin D, vitamin B12, choline, and selenium. Relying solely on egg whites could lead to deficiencies in these vital micronutrients over time if not supplemented by other foods.

Benefits of Daily Egg White Consumption

Low in Calories: With only about 34 calories per two large egg whites, they are a very low-calorie way to add satisfying protein to your diet.
High-Quality Protein: The complete amino acid profile supports muscle growth, repair, and overall body function.
Weight Management: The high protein content promotes satiety, helping you feel full for longer and reducing overall calorie intake.
Cholesterol-Free: Unlike egg yolks, egg whites contain no cholesterol, making them a favorable option for those needing to monitor their cholesterol intake.
Heart Health: For individuals with pre-existing heart conditions or high cholesterol, opting for egg whites can be a safer way to consume eggs.

Considerations and Potential Drawbacks

While eating two egg whites a day is safe for most, there are a few important considerations. Firstly, eliminating the yolk means missing out on crucial nutrients like choline, vitamin D, and healthy fats. While egg whites offer protein, the whole egg provides a broader and more balanced nutritional profile. Secondly, consuming raw egg whites carries a small risk of salmonella contamination and can inhibit the absorption of biotin due to a protein called avidin. Cooking the egg whites completely eliminates both of these concerns. Lastly, for those with pre-existing kidney issues, excessive protein intake can put a strain on the kidneys. It's always best to consult a healthcare professional for personalized dietary advice.

Egg Whites vs. Whole Eggs: A Comparison


Feature	Egg Whites (2 large)	Whole Eggs (1 large)
Calories	~34 kcal	~74 kcal
Protein	~7.2 g	~6.2 g
Fat	~0.1 g	~5 g
Cholesterol	0 mg	~186 mg
Vitamins (D, B12)	Minimal	Excellent source
Choline	Minimal	Excellent source
Micronutrients	Minimal	Contains most minerals
Weight Loss Focus	Higher protein-to-calorie ratio	Adds more calories/fat, but more filling

How to Incorporate Two Egg Whites into Your Diet

There are numerous ways to enjoy two egg whites. A popular option is a simple egg white scramble with plenty of vegetables, which adds fiber and extra nutrients. You can also make a frittata or mini egg white bites for a quick, portable breakfast or snack. For a high-protein smoothie boost, pasteurized liquid egg whites can be added safely. Mixing one whole egg with two additional egg whites is another strategy that captures the nutritional benefits of the yolk while keeping fat and calorie intake in check.

Conclusion

In conclusion, eating two egg whites a day is perfectly fine for the vast majority of healthy adults and aligns with current dietary recommendations. They offer a lean source of high-quality protein that can support weight management and muscle building. However, for a complete nutritional profile, incorporating the yolk or ensuring you receive essential vitamins and healthy fats from other dietary sources is important. The decision ultimately depends on your individual health goals and nutritional needs. Always ensure egg whites are properly cooked to avoid any health risks associated with raw consumption.

Authoritative Reference

American Heart Association: Acknowledges that one whole egg or two egg whites a day can be part of a healthy diet.
Healthline: Provides a comprehensive overview of egg white nutrition and comparison with whole eggs.
PubMed (NIH): Features studies on the various health functions of egg protein, including egg whites.

Frequently Asked Questions

Two large egg whites contain approximately 7.2 to 8 grams of high-quality, complete protein, which includes all nine essential amino acids.

Egg whites are lower in calories and fat, making them a great option for boosting protein intake while keeping calories low. However, the fat in whole eggs can also contribute to satiety.

The main downside is missing out on the nutrient-dense egg yolk, which contains most of the egg's vitamins (A, D, B12) and minerals, including choline.

No, egg whites are cholesterol-free. Most recent research suggests that dietary cholesterol from whole eggs has a minimal effect on blood cholesterol for most healthy people anyway.

Yes, it is highly recommended to cook egg whites until solid to prevent the risk of salmonella food poisoning and to neutralize avidin, which can inhibit biotin absorption.

To add more nutrients, pair your egg whites with vegetables like spinach and bell peppers, or mix one whole egg with two egg whites to get some of the yolk's vitamins.

While providing a good protein boost, two egg whites alone may not be enough protein for a full meal. Combining them with other protein sources like beans, cheese, or mixing in another whole egg can create a more balanced meal.