I use to buy the carton egg whites. I compared the whites to the nutrition facts of the egg beaters and they were pretty similar. The whites are more expensive I believe. I normally buy a few cartons of egg whites and a dozen omega-3 eggs. I would use anywhere from 3/4 - 1 cup of whites and 1 full omega-3 egg. When I could not afford the whites I would buy 2 1/2 dozen eggs and manually sift the whites out in to a tupperwear container.