I never gave this much thought because I think eggs are already a calorie bargain for the amount of protein you get. But this made me stop and consider doing egg whites more often. Here is the Fitsugar article:
Are You an Egghead? Egg Whites vs. Whole Eggs
If you're looking to cut calories, fat, and cholesterol from your diet, you may choose an omelet made of egg whites instead of whole eggs for breakfast. But is choosing egg whites over whole eggs really the best choice nutritionally?
The only way to find out is to do a little comparing, so continue reading to check out my chart comparing eggs to egg whites.
| Two large eggs | Three egg whites | One large egg plus two egg whites | |
| Calories | 142 | 51 | 105 |
| Fat | 10 g | .2 g | 5.1 g |
| Sat. Fat | 4 g | 0 g | 2 g |
| Cholesterol | 422 mg | 0 mg | 211 mg |
| Sodium | 140 mg | 164 mg | 180 mg |
| Protein | 12 g | 10.8 g | 13.2 g |
| Riboflavin (B2) | .4 mg | .3 mg | .4 mcg |
| Vitamin B12 | 1.2 mcg | 0 mcg | .6 mcg |
| Vitamin D | 35 IU | 0 IU | 17.5 IU |
| Iron | 1.8 mg | 0 mg | .9 mg |
As you can see from the chart, choosing straight up egg whites does lower the omelet's calories, fat, and cholesterol content, but it also makes the meal void of vitamins B2, B12, D, and iron. If you're concerned about getting enough of those nutrients, a good option would be to eat an omelet made of one whole egg and two egg whites. It's still low in calories, fat, and cholesterol, but you'll get some vitamins from the egg yolk.
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