How much protein is in 10 egg whites?
In this article, we will answer the question “How much protein is in 10 egg whites?”, and what are the potential health benefits and risks of eating egg whites.
How much protein is in 10 egg whites?
Egg white of a single large egg provides about 4 grams of protein. This means that 10 egg whites will give 40 grams of protein. Cook the egg whites to a safe temperature to enhance their absorption from the gut (1).
What is the protein quality of egg whites?
Egg whites have high quality or “complete” proteins; these are considered this way because they meet the recommendations of international agencies like FAO/WHO for the essential amino acids content (2).
Complete proteins are important because the essential amino acids are those that your body cannot synthesize. Moreover, amino acids are required for tissue development, creating immune cells, neurotransmitters, hormones, and enzymes (3).
Moreover, proteins are needed to build muscles and repair tissues. If you are looking to increase muscle mass but not gain weight, your best bet is to use egg whites as your protein source instead of the whole eggs. Because whole eggs only provide a little more calories at the cost of a much higher fat content (3).
What is the nutritional profile of egg whites and whole eggs?
Egg whites contain 90% water. The rest is protein and other nutrients which are needed for the nourishment of the embryo. The following table compares the nutritional value of whole eggs and egg whites (1,4).
|Egg white||Whole egg|
|Protein||4 grams||6 grams|
|Fats||0 grams||5 grams|
|Cholesterol||0 grams||186 mg|
|Vitamin A||0% of the DV||27% of the DV|
|Vitamin B12||0% of the DV||19% of the DV|
|Vitamin B2||11% of the DV||18% of the DV|
|Vitamin B5||1% of the DV||15% of the DV|
|Vitamin D||0% of the DV||19% of the DV|
|Choline||0% of the DV||27% of the DV|
|Selenium||8% of the DV||27% of the DV|
As evident from the table, an egg white contains less fat, protein and other micronutrients as compared to a whole egg.
Therefore, if you are going to eat just egg whites, be aware that you should eat foods rich in vitamin D (dairy products), B vitamins (meats), and selenium (meats, dairy products, and vegetables), since those micronutrients are missing in the egg whites (5).
What are the health benefits of eating egg whites?
Eating egg whites can provide you some health benefits thanks to their content of proteins, for example (1,3,6,7):
- Ensures good growth and development in children and adolescents.
- Helps preserve muscle mass and muscle synthesis in adults, which could prevent sarcopenia.
- Helps for weight loss because they are low in calories and the protein can provide satiety (which would reduce your calorie intake)
What are the potential risks of consuming too many eggs?
Children below 5 years are more susceptible to egg allergies. You have an egg allergy if eating egg results in rashes, hives, swelling, a runny nose, and itchy, watery eyes, digestive distress, nausea, and vomiting (7).
In the worst-case scenario, an individual may experience anaphylactic shock and swelling in the throat and face. The situation can become lethal if medical attention is not sought in time (7).
If you want to know more about food allergies, please follow this link to our article.
Salmonella food poisoning
An egg may be contaminated with salmonella. The contamination may be internal or external. Following safety guidelines during the handling and cooking of the eggs reduces the risk of salmonella poisoning to a greater extent (2,7).
Reduced Biotin absorption
A compound known as avidin present in raw egg whites interferes with the absorption of Biotin; an important component of energy production. This may cause Biotin deficiency but the threshold limit of avidin is quite high to lead to a deficiency. You can reduce the anti-nutritional effect of avidin by cooking egg whites (2,7).
Egg whites vs. whole eggs: Which should you eat?
If you must choose between eating whole eggs and egg whites, the decision will heavily depend on your needs, for example: if you are looking for weight loss, weight gain, or prevent micronutrient deficiency.
People on a weight loss journey are recommended to eat egg whites since they are low in calories, cholesterol, and fat and rich in proteins. Moreover, athletes and bodybuilders should also opt for egg whites instead of whole eggs to keep their fat intake in check and meet their protein requirements (2,6,7).
Unlike popular opinion, studies have shown that eating an egg a day can help reduce your risk of stroke and heart diseases. A whole egg is packed with numerous health benefits. For example, egg yolk is a rich source of two of the most important antioxidants, namely lutein and zeaxanthin, both of which prevent eye degeneration and cataracts (2,6,7).
Therefore, if you don’t mind the extra calories from egg yolk’s fat, you can eat the whole egg instead of egg whites. Moreover, if you are looking for a complete nutrition (macro and micronutrients) you should choose whole eggs (2,6,7).
However, the cholesterol of a whole egg may be problematic for hyper responders who experience an elevated blood cholesterol level on the consumption of cholesterol in the smallest amounts (2,6,7).
Eating whole eggs in breakfast reduces food cravings. However, you should go with egg whites if you want to lose weight or have an existing heart-related problem or high blood cholesterol (2,6,7).
If you want to scale back on your calorie and fat intake, you should opt for egg whites instead of a whole egg.
Other FAQs about Eggs that you may be interested in.
In this article, we answered the question “How much protein is in 10 egg whites?”, and what are the potential health benefits and risks of eating egg whites.
- FoodData central [Internet]. Usda.gov. [cited 30 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2342645/nutrients
- Herreman L, Nommensen P, Pennings B, Laus MC. Comprehensive overview of the quality of plant- And animal-sourced proteins based on the digestible indispensable amino acid score. Food Sci Nutr, 2020;8(10):5379–91.
- Olson B, Marks DL, Grossberg AJ. Diverging metabolic programmes and behaviours during states of starvation, protein malnutrition, and cachexia. J Cachexia Sarcopenia Muscle, 2020;11(6):1429–46.
- FoodData central [Internet]. Usda.gov. [cited 30 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
- Cena H, Calder PC. Defining a healthy diet: Evidence for the role of contemporary dietary patterns in health and disease. Nutrients, 2020;12(2):334.
- Réhault-Godbert S, Guyot N, Nys Y. The golden egg: Nutritional value, bioactivities, and emerging benefits for human health. Nutrients, 2019;11(3):684.
- Puglisi MJ, Fernandez ML. The health benefits of egg protein. Nutrients, 2022;14(14):2904.