Egg White Benefits + Side Effects

By Adriane Marie •  Updated: 11/03/22 •  11 min read

What are egg white benefits and side effects every ethical consumer must know? Here are egg white pros and cons and how buying them will impact your health, the environment, animals and laborers. 

egg white benefits and side effects

Food is something we consume every day. If you’re like me, you do all the research you can to make sure you don’t hurt yourself, the planet, animals or others when shopping. As an ethical consumer myself, I am giving you all the info I’ve found on egg white benefits and side effects.

You are going to learn all about egg white benefits and side effects. This will include egg white benefits for your health and potential risks, egg white water footprint and carbon footprint, sustainability, if egg whites are vegan or impact animals in other ways, and much more. 

After learning if egg whites are good or bad for you, the environment, animals and human rights, you will be able to make the best choices you can the next time you buy food.

This post is all about egg white benefits and side effects that every ethical consumer should know.

Top Egg White Benefits And Side Effects


Energy: egg whites are good for / helps anemia prevention
Longevity: egg whites are bad for / increase the risk of high cholesterol
Appearance: eggs are good for / help muscle building

Egg whites are…


Water footprint: moderate, 3,265 liters of water used to produce 1 kilogram of eggs / 391 gallons of water used to produce 1 pound of eggs

Carbon footprint: high, 4.8 CO2e to produce 1 kilogram or 2.2 pounds of eggs, a car driving equivalent of 11 miles or 17.75 kilometers

Destruction: high, egg production is relatively destructive, solid waste (excrement/manure) runoff into soil and freshwater, deforestation for feed crops, animal agriculture leading cause of: species extinction, ocean dead zones, water pollution and habitat destruction, responsible for up to 91% of Amazon destruction

Egg whites are…


Kills: male chicks, chick culling is the process of killing newly hatched male chicks, worthless to the egg industry since they cannot lay eggs, occurring in all egg production whether free range, organic, etc., they are suffocated or thrown into high-speed grinders, called “macerators,” while still alive

Harms: hens, hens are shoved into tiny wire “battery” cages, unable to lift wings, crammed so closely they are forced to urinate and defecate on one another, the stench of ammonia and feces hangs heavy in the air, disease runs rampant in the filthy, cramped sheds, many chickens die, survivors often forced to live with their dead and dying cage-mates, who are sometimes left to rot, light in the sheds is constantly on to maximize egg production, once they can no longer lay eggs they are shipped to slaughterhouses, their bodies so damaged the quality of their meat can only be used for pet food, 51% of eggs produced come from chickens in battery cages

Indirectly kills or harms: wildlife and ecosystems, surrounding wildlife (fox, coyote, bobcat, hawk, or owl and more) may be killed to prevent predation on livestock, chickens’ wastewater, runoff and leakages negatively affect aquatic ecosystems, pesticides used to control pests and predators cause pollution to ecosystems once they enter groundwater and surface waters, the impact of such waste and chemical pollution on sensitive ecosystems results in biodiversity loss, ecosystems are contaminated via ammonia deposition, drug residues and hormones, additionally, intensive feed production for poultry livestock contributes to biodiversity loss via land use, land-use change and modification of natural ecosystems and habitats, excretion of hormones from poultry is cited to be a possible cause of endocrine disruption in wildlife, steroid levels are high enough to cause endocrine disruption on runoff from fields where poultry manure has been applied, resulting in reproductive disorders and disease transmission to a variety of wildlife populations

Egg whites are…


Health and safety: varies, overall, agriculture continues to be one of the most dangerous industries, farmworkers may be subject to dehydration, heat stroke, unprotected exposure to harmful, toxic chemicals and pesticides, unsafe machinery and clean drinking water may not always accessible

Living conditions: varies, laborers are often exploited, they may face tough working conditions including long hours in the sun and heat performing physically exhausting tasks, labor laws and rights may or may not be in place, even if worker protection exists, employer violations may go unreported, refugees and migrant workers are especially vulnerable to abuse and mistreatment, fearing consequences of job loss or deportation

Wages: varies, generally farmworkers earn meager wages, there are many cases of underpaid agricultural workers, wage theft and no overtime payment or benefits

Egg whites…

egg whites are acidic.

acidic foods and alkaline diet benefits that improve ph levels

Are egg whites alkaline or acidic? Egg whites are acidic. What is the pH level of egg whites? Egg whites have a 6.5 pH level, once digested.

When you eat food, it breaks down to an ash residue that can be neutral, acidic or alkaline. Minerals such as potassium, calcium, magnesium, sodium, zinc, silver, copper and iron produce an alkaline ash; whereas sulfur, phosphorus, chlorine and iodine, which are in meat, coffee, dairy and alcohol, leave an acid ash.

Going alkaline easier than ever with this: Acidic and Alkaline Foods List

egg whites are gluten free.

vegan and non vegan foods and their impact on animals like chicken and chicks

Are egg whites gluten free? Yes, egg whites are gluten free. Egg whites do not contain gluten. However, restaurant eggs often cross contaminate with wheat flour from pancake or waffle batter.

While celiac disease may not be as rampant as many marketing trends lead us to believe, you may have a gluten sensitivity…

Celiac and gluten sensitivity symptoms are similar and may include:

There are hundreds of potential symptoms, many of which are also symptoms of other conditions.

Going gluten free easier than ever with this: Gluten and Gluten Free Foods List

egg whites are a common food allergen.

side effects of common food allergens like milk, wheat, soy, fish, tree nuts, peanuts, eggs and crustaceans

Are egg whites a common food allergen? Yes, egg whites are a common food allergen. Many people experience allergic reactions to egg whites.

A group of the eight major allergenic foods, AKA the Big-8, include:

These foods account for about 90% of all food allergies in the United States.

Severe food allergies can be life threatening. Following ingestion of a food allergen, a person with food allergies can experience a severe, life-threatening allergic reaction called anaphylaxis. 

Persons may still be allergic to and have serious reactions to foods other than the eight foods identified by the law.

Be aware of common dietary restrictions and food allergens with this: The Big 8 Most Common Food Allergens List

egg whites likely have a xx water footprint.

water footprints of food and products

Do egg whites have a high or low water footprint? Egg whites likely have a xx water footprint compared to other foods.

Did you know that water is a finite, non-renewable resource?

We must do what we can to conserve fresh water and a major way to reduce needless water consumption is to change the way we eat. That’s not to say we need to reduce our water intake….quite the opposite. It’s important for our health to drink lots of water and eat foods that hydrate. The kind of water conservation we’re talking about here is behind the scenes.

How much water does it take to produce an apple? A serving of rice? A steak dinner?

We need to be aware of “water footprints”. That is, the amount of fresh water utilized in the production or supply of goods we consume. As it turns out it takes significantly more water to yield foods that come from animals than foods that come from plants. Imagine how much water a cow needs to consume to generate a piece of beef. Not only how much water a single cow drinks, rather all the water that went into producing the crops that the cow ate.

Find out how much water your food consumes with this: Water Footprints of Foods and Ingredients List

egg whites likely have a xx carbon footprint.

carbon footprints of food and food emissions

Do egg whites have a high or low carbon footprint? Egg whites likely have a xx carbon footprint compared to other foods.

Food not only has a water footprint but also a carbon footprint, known as CO2e, which stands for carbon dioxide equivalent. Since carbon measurements are a bit more difficult to comprehend, it is common to equate CO2e to the distance which a car drives in miles or kilometers.

When calculating carbon emissions, some factors may include…

There are a number of steps we can take to reduce energy output. According to Oxford Martin School researchers, if the world went vegan, eliminating animal-derived products, it could reduce greenhouse gas emissions by two thirds and avoid climate damages of $1.5 trillion.

It’s best to keep the following in mind when grocery shopping:

But that’s not all!

Find out how much carbon your food emits with this: Carbon Footprints of Foods and Ingredients List

egg whites are unsustainable.

sustainable shopping, for eco friendly brands and products good for the environment

Overall, are egg whites eco friendly? Are egg whites sustainable?

Egg white production is relatively unsustainable.

A 2018 Oxford University study – which is the most comprehensive analysis to date of the damage farming does to the planet – found that ‘avoiding meat and dairy is the single biggest way to reduce your impact on Earth’ as animal farming provides just 18% of calories but takes up 83% of our farmland.

Consuming animal products and byproducts is not environmentally friendly and is one of the worst things for the Earth. Not only is meat production wasteful, it causes enormous amounts of pollution. The industry is one of the biggest causes of climate change.

A 2010 United Nations report said that a global shift towards a vegan diet is vital to save the world the worst impacts of climate change.

egg whites are not vegan.

vegan and non vegan foods and their impact on animals like chicken and chicks

Are egg whites vegan? No, egg whites are not vegan. Egg whites are an animal byproduct most commonly produced by a female chicken, or hen.

Animals of factory farming are suffering. They live in horrific conditions that often include confinement, physical abuse and unnatural environments…so much so that they need to receive antibiotics to keep from getting ill or spreading disease. Growth hormones allow all kinds of animals to become fatter faster and live short lives.

Because we cannot see for ourselves how these animals live and what they endure does not mean it isn’t happening. The meat, poultry and dairy industries do everything they can to distance us from knowing how our food comes to be in order to keep us in the dark about what we support each time we buy animal derived products and byproducts.

Go vegan for animals!

It’s the best way to help animals and it’s not as difficult as you may think. Speak for animals with your actions, for they cannot speak at all.

Going vegan is easier than ever, at a glance with this: Vegan and Non Vegan Foods List

egg whites have labor issues and human rights concerns.

benefits of buying fair trade, labor rights, human rights and workers rights issues

Are egg whites a product that has known labor issues? At this time, there are worker mistreatment regarding egg production and poultry farming.

Did you know the single largest employer in the world is agriculture? The labor involved behind each and every product cannot go unrecognized. 

Sadly, many labor concerns exist around the world in both developed and developing countries. We must be vigilant to ensure what we buy is not contributing to industries that are unfair to their valuable workers. Some known problems include workplace health and safety, child labor, gender inequality, inadequate pay, wage theft and exploitation. Workers can even experience harassment, humiliation and violence and unfair employers often fail to provide laborers with access to shade, drinking water, restrooms and breaks. Consequently, laborers can face nausea, dizziness, heat exhaustion, dehydration and heat stroke -the leading cause of farmworker death! 

Such mistreatment is like modern day slavery. Workers are often afraid to report issues because they fear it will result in losing their jobs or deportation. 

Fair trade organizations fight to ensure better social, environmental and economic standards. 

We can improve people’s lives with foods we eat every day simply by buying products that are certified fair trade.


egg whites – FoodData Central

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Adriane Marie

Hi, I'm Adriane, creator of HEALabel! I organize info for you to comprehensively see how purchases impact health, environment, animals and laborers. Stay aware because you care! Subscribe below to get my weekly newsletter with tips, new info and other ethical consumer insight.