How many calories in an egg white? When preparing your breakfast or any meal of the day, most people will use their own recipes. But for some people are really health conscious and those who want to reduce a substantial amount of cholesterol, fat and calories, many use just egg whites instead of the entire egg. In choosing this option, egg whites are only around 17 calories, but what are the different nutrients that you can get? Are there health benefits?
How Many Calories in an Egg White – Nutrition Facts
Egg whites are considered to be a perfect substitute for whole eggs. They’re the best choice for people who are really health conscious and also want to avoid the calories and fat that are usually found when you eat whole eggs.
Egg whites are very nutritious in the sense that they contain high amounts of protein. But the nice thing about egg whites is that they don’t have any fat.
According to the US nutrient database, when you eat an egg white, it contains about 17 calories and 3.6 grams of protein.
Compared to the whole egg which contains cholesterol, one egg white only has about .01 grams of fat and does not contain any cholesterol.
So, what is the difference in deciding to eat the whole egg or just the egg white?
When you look at the website of the American Egg Board, whole eggs are comprised of about 66% albumin egg white. And most of the nutrients are actually found in egg whites since they contain more of the proteins and other nutrients like magnesium, riboflavin, niacin, sodium and potassium.
By using egg white as a complete substitute for the whole eggs in your recipes, you can actually use two egg whites instead of 1 whole egg.
When you compare the two, egg white would only give you 17 calories, 0.1 grams of fat and 3.6 grams of protein. But if you choose to use the whole egg, you get to have 54 calories, 3.6 grams of fat and 4.8 grams of protein.
This only goes to show that you consume more calories if you go for the whole egg and only have higher fat content.
Egg Whites Protein
If you’re looking for a rich source of protein, this is one of the best choices out there. This is a rich source of protein, especially for people who want to have a healthy body and those who want to have a significant level of protein in their diet.
This also explains why many people rely on the nutritional content of egg whites to help them achieve their desired body figure as well as their fitness.
Egg whites contain high-value protein as they have few calories but are well-absorbed by the body.
For the protein content according to the United States Department of Agriculture nutrient data laboratory, when you consume one egg white, it has 3.6 grams of protein. Some say that this is not much but experts found out that the protein in egg white is of high quality.
This means that all of the important amino acids that you need but cannot produce can be found in egg whites. That is why for breakfast, it’s strongly recommended that you eat egg since it’s a good protein choice.
Aside from containing high protein, egg whites also have other essential nutrients needed by the body.
The nutrients that can be found in egg whites include folate, potassium, magnesium, phosphorous and calcium.
When it comes to using egg whites, you can simply cook it the way you’d cook the whole egg. But since you’re not using the yoke, you can add one or two more egg whites.
Whip them up and create your delicious recipe without having to worry about fats and calories.
In fact, even in recipes where you want to have whole eggs, like for instance in making mayonnaise or custard, you can also substitute egg whites for whole eggs. But you should also be careful not to eat raw egg whites as they may contain salmonella.
Health Benefits of Egg Whites
With egg whites rich in protein and other nutrients, you can expect many health benefits. For one, being a rich source of protein, they can build the muscles and can give you an added boost.
When you eat them as part of your breakfast, you will notice that you don’t get tired easily and will have enough energy all day.
If you’re on a diet, eating egg whites in the morning can significantly reduce your desire to have evening snacks.
Egg white is also a good source of potassium. This is essential for the overall functioning of the cells and the bodily organs.
There are studies that show that enough potassium in the body can reduce blood pressure. That is why when you eat egg whites, you also have a lower risk of hypertension.
Another nutrient found in egg whites is riboflavin. This is also known as vitamin B2, which is responsible in releasing energy in the body. As it aids in the metabolism process, it produces red blood cells and it helps in getting rid of harmful free radicals. Riboflavin deficiencies can lead to anemia and an increase in chances of cancer.
There is no doubt that egg white is a perfect substitute instead of eating whole eggs. It contains protein and other essential nutrients that you need. Plus, it has fewer calories which is perfect for those who are watching their diet. However, eating egg should also be done in moderation.