Whole eggs have a reputation for being bad for the heart because of their cholesterol. While they are high in cholesterol, most healthy people can eat one whole egg daily without raising cholesterol levels, notes the Harvard School of Public Health. Fresh, whole eggs have more calories and cholesterol than Egg Beaters. When it comes to nutrients, they're almost equal, but whole eggs contain more vitamin B-12 and Egg Beaters deliver more vitamin E.
Egg Beaters are made from egg whites, which means they must be enriched to replace the large percentage of nutrients that come from the yolks. With a few exceptions, most varieties of Egg Beaters have about the same nutrients as a whole egg. However, Egg Beaters 100 Percent Egg Whites does not contain any added nutrients. Other types of Egg Beaters have double the vitamin E than you'll get from a whole egg, while one large egg has twice the vitamin B-12. One large egg has 71 milligrams of sodium. You'll get 100 to 200 milligrams of sodium from 4 tablespoons of Egg Beaters, which equals one egg. Both provide 5 to 7 grams of protein and less than 1 gram of carbohydrates.
All of the fat and cholesterol in a whole egg are found in the egg yolk, so an egg-white product such as Egg Beaters is healthier than a whole egg when you're watching cholesterol. You'll get fewer than 7 milligrams of cholesterol and less than 1 gram of total fat in a 4-tablespoon serving of Egg Beaters. One large egg only has 5 grams of total fat but has 186 milligrams of cholesterol. Keep in mind that for most people, dietary cholesterol has a small impact on blood levels of cholesterol, according to the Harvard School of Public Health. You should still limit daily cholesterol to less than 300 milligrams.
Egg Beaters definitely have the advantage when it comes to calories. You'll get about 30 to 40 calories in 4 tablespoons of Egg Beaters, compared to 72 calories in one large egg. About 60 percent of the calories in a fresh egg come from fat. When you are counting your calories, remember to watch serving sizes. Eggs are naturally portion-controlled, but most varieties of Egg Beaters come in multi-serving pourable cartons so it is easy to get more than a single serving.
A healthy eating pattern includes taking care to keep your food safe and avoiding risky foods, such as raw eggs. About 325,000 individuals are hospitalized each year in the U.S. due to foodborne illness, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Egg Beaters Egg Whites can be healthier if you are substituting them for raw eggs in recipes, such as smoothies, because they are made with pasteurized egg whites.
- Egg Beaters: Egg Beaters Original
- Egg Beaters: Frequently Asked Questions
- U.S. Department of Agriculture: Dairy and Egg Products
- USDA Center for Nutrition Policy Promotion: Dietary Guidelines for Americans 2010
- Harvard School of Public Health: Fats and Cholesterol: Out With the Bad, In With the Good
- Egg Beaters: 100 Percent Egg Whites
- American Heart Association: Know Your Fats
- Stockbyte/Stockbyte/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.