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Drinking Egg Whites: Benefits, Risks, And Can You Drink Them?

Drinking egg whites

Eggs are a great food that can help you lose weight. They contain high amounts of protein and low levels of fat; egg whites have many health benefits.

One of the best ways to eat eggs is to drink them.

And the answer to “Can you drink egg whites?” is:

Yes, you can, It's safe to drink pasteurized egg whites, as it's considered a small high protein quick meal, However, if you're planning to consume a large number of raw egg whites on your diet, you'll need to consider supplementing with biotin.

I'll provide more details regarding drinking egg whites' benefits, its side effects, and why supplementing with Biotin is considered a necessity if you overdrink them.

One Egg White Vs Whole Egg Nutrition Facts:

Nutrition factsEgg WhiteWhole Egg
Protein4 grams6 grams
Fat0 grams5 grams
Cholesterol0 grams186 mg

Raw Egg Whites Vs Liquid Egg Whites :

Raw Egg White is a liquid that has been extracted from eggs without any processing. This product contains all of the nutrients that are present in raw egg whites.

They contain protein, fat, vitamins, minerals, and other nutrients that can help your body function properly.

Liquid Egg Whites are processed egg whites that have been pasteurized, these products do not contain many of the nutrients that are contained in raw egg whites. However, they still contain some of the nutrients that are beneficial to our bodies.

  • Raw egg whites are much better than liquid eggs. They have a higher protein content and contain less cholesterol.
  • Liquid eggs are easier to use, but they do not have as many nutrients as raw eggs.
  • You can add any amount of water to raw eggs, while liquid eggs need to be mixed with water before using them.
  • If you want to make a smoothie, you should use liquid eggs.
  • If you want to whip cream, then you should use raw eggs.
  • When making mayonnaise, you should use raw eggs, since liquid eggs tend to separate.

Reasons Why You Should Be Drinking Egg Whites :

1. Egg Whites Are High In Protein:

Eggs have been around since prehistoric times. They were used as food and medicine. Eggs contain a lot of protein, vitamins, minerals, and other nutrients that our bodies need. Egg whites are the white part of the egg. They contain about 60% water and 40% protein.

Protein helps your body build muscle and recover from workouts.

And if you’re looking to add some lean muscle to your frame, besides protein shakes, eggs are a great way to do it.

A study published in the Journal of Nutrition showed that eating eggs daily can increase muscle mass in just 12 weeks.

Eggs have around 8 grams of protein per egg. This is about 20% higher than beef, chicken, pork, fish, lamb, and even tofu!

Eggs contain all nine essential amino acids that your body cannot produce on its own.

They also contain choline, vitamin B12, biotin, zinc, iron, copper, selenium, and lutein. Lutein is a carotenoid that helps protect against age-related macular degeneration (AMD).

2. Egg Whites Are Low In Cholesterol:

Cholesterol has gotten a bad reputation over the years, but it does not mean that eggs are unhealthy.

In fact, eggs are actually a great way to reduce cholesterol levels.

Eating just two whole eggs per day can help lower your cholesterol level by 4%.

Eggs contain almost no saturated fat, which means they don’t contribute any cholesterol to your diet. That’s not to say you should eat them every day—in fact, the American Heart Association recommends limiting dietary cholesterol to less than 300 milligrams per day.

But if you want to enjoy their benefits without worrying about the risks associated with too much cholesterol, then go ahead and indulge once in a while.

3. Egg Whites Are Low-Calorie:

One large egg contains only 70 calories. That's less than half the calories in a small bag of potato chips! If you eat three whole eggs per day, you'll get almost 30 grams of protein without eating any bread, cereal, pasta, rice, potatoes, or anything else that might spike your blood sugar.

4. Egg Whites Are Easy To Digest:

Egg whites are easier to digest than regular eggs.

That's because they don't contain yolks, which are harder to break down.

Also, since egg whites are lighter, they tend to pass through your digestive system faster.

5. Helps Build Strong Bones:

The protein in eggs helps us build strong bones and teeth.

This is because the egg white contains high levels of calcium while the yolk has vitamin D and choline. Choline is necessary for brain function and bone growth.

Vitamin D aids in absorbing calcium from the digestive system.

6. Helps Fight Cancer:

Eating eggs regularly may reduce the risk of getting certain types of cancer.

A study published in the Journal of Nutrition showed that people who ate at least two eggs per week had a lower risk of colon cancer than those who did not eat them.

Other studies have shown similar results. Eating eggs may also prevent breast cancer.

7. Egg Whites Are High In Choline:

Choline is a B vitamin that plays many roles in the human body, including supporting brain health, promoting liver function, and keeping bones strong.

Eggs have about 10 milligrams of choline per whole egg, making them a good source of this nutrient.

8. Egg Whites Are Rich In Vitamin B12:

Vitamin B12 is a water-soluble vitamin that plays a role in red blood cell formation and DNA synthesis.

It is also needed for nerve function and energy production.

As eggs are a good source of this vitamin, they're often recommended as a meal replacement if you're following a vegan diet.

Is It Safe To Drink Egg Wightes?

Drinking egg whites 1

Egg whites are considered safe to drink if they are cooked properly.

They can be used in recipes that call for raw eggs (like egg salad) but should not be consumed uncooked. If you're concerned about consuming raw eggs, then you may want to consider using pasteurized egg whites instead.

Raw egg whites contain high levels of bacteria that can cause food poisoning. This includes salmonella, listeria, and E. coli. These bacteria can make you sick if ingested, this is why I suggest going for pasteurization.

The pasteurization process kills any bacteria that may have been present in the eggs before they were cooked. This is done by heating them at high temperatures for a long period of time. Pasteurized eggs are safe to eat and can be stored for several weeks if kept refrigerated.

Raw eggs are full of protein, but they can also contain something else that’s not good for you. A study published in the Journal of Agricultural and Food Chemistry found that raw egg white contains a substance called avidin, which binds to biotin (vitamin H). Avidin is harmless, but if too much gets into your body, it could cause problems.

Avidin is naturally present in egg yolks, but it's usually destroyed during cooking.

However, researchers say that raw egg whites may have enough avidin to cause health issues.

The study authors explain that avidin is a protein that helps the body use biotin.

Biotin is needed for healthy skin, hair, nails, and other parts of the body.

But if you eat too much avidin, it can bind to biotin and block its ability to do its job. This can lead to problems like brittle fingernails, dry scalp, and cracked lips.

To avoid this problem, the researchers suggest eating only cooked foods, they also recommend using egg-free products whenever possible.

What Does Drinking Egg Whites Taste Like?

The taste of egg white varies from person to person. Some people find them bland while others enjoy their flavor. If you want to try drinking egg whites, here's how to do it.

 First, add some water to a glass.

Then, crack open an egg and separate the yolk from the white.

Place the yolk into the glass containing water.

Next, place the egg white into the same glass.

You may need to use a spoon to mix the two together. Once they're mixed, drink the mixture slowly until you feel like you've had enough.

You should consume about 1-2 cups of egg whites per day.

This amount will give you the right amount of vitamins and minerals needed for optimal health.

How Can You Drink Egg Whites?

Drinking egg whites 2

First Egg White Smoothie Recipe:

Egg Whites contain high amounts of protein, vitamins, minerals, and healthy fats.

They can be used in many different ways.

You can eat them plain, scramble them, boil them, make omelets, etc. I personally love using them in my smoothies. Here's how to do that.


 – 1 large banana

 – 2 cups of frozen strawberries (or any other fruit)

 – 1 cup of almond milk

 – 4 egg whites


 Add all ingredients into a blender and blend until smooth. Enjoy!

Second Egg White Smoothie Recipe:


  • 1 cup of milk
  • 2 egg whites
  • 1/4 teaspoon vanilla extract
  • Put everything into the blender and blend until smooth.
  • Drink immediately!


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