Egg whites are rich in protein and contain zero fat. Read on to know the benefits of adding them to your diet.
Eating eggs is always a good option as they are believed to have high levels of protein. However, it all depends on which part of the egg you consume! Egg yolks are high in cholesterol and fat, which is why people tend to consume egg whites. While egg whites are healthy on their own – with fewer calories and lower cholesterol – they lack the healthy nutrients of a whole egg. Read on to learn more about egg whites and how you can include them in your diet.
What is egg white?
Egg whites are the white part of an egg that surrounds the yolk. When you crack an egg, the thick translucent liquid surrounding the yolk is the egg white. It turns white when cooked. Egg whites are also called albumin and act as a shock absorber against the yolk.
Nutritional value of egg whites
According to the U.S. Food and Drug Administration, the white of a large egg contains the following nutrients:
Water: 28.9 g
Energy: 17.2kcal
Protein 3.6g
Fat: 0.056g
Carbohydrate: 0.2g
Fiber: 0g
Calcium: 2.31mg
Benefits of eating egg whites
Egg white is the nutritious part of the egg. Here are some of its health benefits:
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1. Low in calories
Egg whites are made up of 90% water and are low in calories. A large egg white has only 17 calories, making it an ideal choice for a low-calorie snack. It contains no fat or carbs. So if you’re on a weight loss journey, making an egg white omelet or egg white breakfast cup could be the perfect breakfast for you.
2. Rich in protein
Egg whites are low in calories but high in protein. One large egg white contains 4 grams of protein, which is about 67% of the protein found in a whole egg. According to a study published in Nutrition, it contains complete protein, which contains all nine amino acids that the body needs. Therefore, it keeps you full for a long time and also helps you build muscle. The combination of low calories and high protein makes egg whites an ideal option for you, especially if you are on a weight loss journey.
3. Does not contain fat and cholesterol
Egg whites do not contain any fat or cholesterol. This is great for heart health. A study published in Plos Medicine found that the cholesterol in eggs is linked to deaths from cardiovascular disease and cancer. However, while egg yolks contain cholesterol and fat, egg whites are free of these. The absence of fat in egg whites also makes them a great choice for those trying to control their weight.
4. High potassium levels
The white of a large egg contains about 54 mg of potassium. This is associated with better heart health, bone health, and overall functioning of the body. It also helps maintain your blood pressure.
How many egg whites should you eat per day?
According to the American Heart Association, eating two egg whites a day is healthy. However, it also depends on what else you plan to eat that day and the nutritional content of that food. Also, just like whole eggs, egg whites need to be refrigerated and properly cooked before consumption.
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Side effects of egg whites
Egg whites are an essential part of protein that does not contain fat or carbohydrates, but you should limit your consumption to the daily dosage limit. Sometimes these proteins can also cause allergic reactions. A study published in Molecular Immunology suggests that one to two percent of children suffer from hypersensitivity to eggs. This can cause runny nose, hives and swelling.
Also, make sure to cook the egg whites thoroughly. Uncooked eggs can cause Salmonella food poisoning. The Centers for Disease Control and Prevention says that cooking egg whites to a point where they turn from liquid to completely solid can help keep this food poisoning at bay.
Another disadvantage of eating too many egg whites is that they contain the protein avidin. This tends to block the absorption of biotin, a water-soluble vitamin in our bodies. However, this is very rare and requires a large amount of egg white to cause a deficiency.
Egg whites or whole eggs: Which one should you eat?
Egg whites or whole eggs, your decision depends on your ultimate goal. While egg whites are a great option for those on a weight loss journey, whole eggs contain more nutrients. Egg yolks contain antioxidants — lutein and zeaxanthin — that have a wide range of benefits, including preventing age-related eye problems and cataracts, notes a study published in Investigative Ophthalmology & Visual Science. Egg yolks are also a good source of vitamin A, vitamin B12, vitamin B2, and vitamin D.
How to separate egg white from egg yolk
Separating the egg white from the yolk may seem tedious, but there are many ways to do it easily. The easiest way is to crack the egg on a flat plate. Take a small plastic bottle and suck out the yolk.
Another way to separate the egg white from the egg is to crack the egg and hold the two halves together. Now allow the egg white to slide through the crack between the two halves.
Summary
Egg whites are a great source of protein and are low in calories. They also contain no fat or cholesterol, making them an ideal option. However, one should limit their intake to no more than two egg whites per day.