In recent decades, egg whites — in everything from egg-white omelets to smoothies — have been promoted as the ultimate healthy protein choice. But while it’s true that egg whites provide lean protein — about 3.6 grams (g) in one large egg white[i] — eating the whole egg provides nearly double that amount,[ii] along with a plethora of additional nutrients, from healthy fats, lutein and zeaxanthin to choline, selenium and B vitamins. Read more.