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? Check out the chart below to see how they compare.
|Two large eggs||Three egg whites||One large egg plus two egg whites|
|Fat||10 g||0 g||5 g|
|Sat. Fat||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|
While choosing straight-up egg whites does lower the omelet's calorie, fat, and cholesterol content, 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.