Eggs, Egg Whites, Egg Substitute: Which do I use to be healthier?

From p. 14 of the June/July 2008 Issue of Healthy Cooking

Our Test Kitchen uses a variety of methods and techniques to deliver the lightest, yet best-tasting recipes. One way is to use a combination of eggs, egg whites and egg substitute. Follow these hints and tips for recipe egg substitutes at home.

When to Use…

  • A combination of whole eggs and egg whites—Use whole eggs along with whites in baked goods, because the yolks give moistness and a tenderness that whites alone can’t. Also, use whole eggs paired with egg whites when scrambling for a rich flavor and a creamy texture.
  • Egg substitute—Our test kitchen prefers egg substitute when only whites are needed, such as in Lighter Blueberry French Toast. Generally, it’s a good idea to use egg whites instead of substitutes when you are also using whole eggs. It’s really an issue of convenience and cost savings, because it’s cheaper to buy only a carton of eggs than both the eggs and the substitute.

How to Substitute

  • 1 large egg = 2 large egg whites = 1/4 cup egg substitute
  • 1 large egg = 72 calories, 5 g fat, 2 g saturated fat, 213 mg cholesterol
  • 2 large egg whites = 35 calories, less than 1 g fat, no saturated fat, no cholesterol
  • 1/4 cup egg substitute = 30 calories, no fat, no saturated fat, no cholesterol