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What are the health benefits of egg whites?

The fitness world is raving about egg whites, but have you ever wondered why exactly egg whites are good for your health? Well, we’ve got all the answers in our latest blog post.

by Alicia Drewnicki

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So...what exactly is egg white?

Egg white is made of about 10% protein, and 90% water. In case you’re wondering, the biological purpose of egg white is to protect a growing chick from any harmful external bacteria and to provide it with the water, proteins, and all the essential nutrients required for growth. (It also happens to be a great shock-absorber to preserve the yolk.)

Whole egg vs egg white - is there that much difference in nutritional value?

The answer to this question is - yes! A whole egg has more calories, cholesterol, and saturated fat.

Here are the statistics on the different nutritional values of egg whites vs a whole egg (according to the USDA Composition Database):

Egg table

What are the health benefits of egg whites?

The reason egg whites are preferred in the fitness world to eating the whole egg, is because egg whites provide a pure source of protein. This protein has all nine essential amino acids that are required in order for your body to function at its best. (Source)

Fun fact - roughly 67% of the total amount of protein found in eggs is contained in the white (source), so by eating just the egg whites, you get the perks of high protein content, but with low calories, and zero cholesterol or saturated fat (which is contained in the egg yolk).

Another great health benefit of eating such a high protein, low calorie food is that it’ll help you feel fuller for longer, and consuming protein helps you to build and maintain muscle.

Egg whites are widely praised for being low GI, and low carb - making them a great healthy meal choice, that's also a versatile core ingredient for many dishes.

How to consume egg whites
There are lots of great recipes that involve egg whites. You can create omelettes, quiches, frittata, pancakes, skinny French toast, and even delicious desserts.

If you’re looking for egg white recipe inspiration, be sure to check out the Two Chicks Egg White Recipe Page.


We’ve teamed up with our friends at the amazing ‘Two Chicks’ - a company that specialises in free-range liquid egg white products. Their products are high in protein, free-range, pasteurised and with no preservatives. What’s also great is that buying egg whites separately saves the hassle of separating them yourselves, and minimises food waste.

For everyone that orders a HIIT Kitchen meal for next week (w/c 15th June), we’ll be giving you some surprise ‘Two Chicks’ goodies in your box.

On top of that, we’ll be running a competition on Instagram to win 6 x HIIT meals and 6 x bottles of Two Chicks free range egg white. Make sure you’re following @twochicksproducts and @hiitkitchenuk for the competition announcement.


We hope you enjoyed our lowdown on egg whites! Everyone has their own personal preference depending on their own dietary requirements and fitness goals - some preferring whole eggs to egg whites. There’s no right or wrong here, but to sum it up, if you’re looking for a high protein food source that’s low in calories, fat, and cholesterol, we think egg whites are a great choice. If there are any other foods you’d like us to write about, let us know on social.

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