Egg whites are low in calories, high in protein, and free of fat and cholesterol. However, it is less nutritious than whole eggs.
Whole eggs or egg whites
Everyone knows that eating eggs has various health benefits for the body. Because eggs are rich in protein. However, egg yolks are high in cholesterol and fats, which is why people often consume egg whites.
Although egg whites are healthy, it's questionable whether the whole egg, with fewer calories and less cholesterol, provides the healthiest nutrition. Are egg whites healthier than whole eggs? You can see about it in this post.
What are the nutrients in egg whites?
Water: 28.9 g
Energy: 17.2 kcal
Protein 3.6 g
Fat: 0.056 g
Carbohydrate: 0.2 g
Fiber: 0 g
Calcium: 2.31 mg.
Benefits of eating egg whites
1. Low in calories
Egg whites are 90 percent water. It is also low in calories. A large egg white contains only 17 calories, making it a great choice for a low-calorie snack. It does not contain fats or carbohydrates. So if you're on a weight loss journey, making an egg white omelette or an egg white breakfast cup can be your go-to breakfast.
2. High in protein
Although egg whites are low in calories, they are high in protein. The egg white in one large egg contains 4 grams of protein, which is 67 percent of the protein in the whole egg. It contains nine essential amino acids for the body. Hence, it keeps you fuller for longer and helps you build muscle. The combination of low calories and high protein makes egg whites a great choice for you, especially if you are on your weight loss journey.
3. No fat and cholesterol
Egg whites contain no fat or cholesterol. It is good for heart health. However, the egg yolk contains cholesterol and fat, while the egg white is free from it. Egg whites do not contain any fat.
4. High levels of potassium
One large egg white contains 54mg of potassium. It is associated with better heart health, bone health and overall body function. 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 depends on what you plan to eat that day and the nutritional composition of that meal. Also, like whole eggs, egg whites should be refrigerated and eaten properly cooked.
Side Effects of Egg Whites
Although egg whites are an integral source of protein with no fat or carbohydrates, you should keep your consumption within the daily dose range. Sometimes, these proteins can also trigger an allergic reaction.
Also, egg whites can cause food poisoning if not cooked properly. The Centers for Disease Control and Prevention says that cooking egg whites until they turn from a liquid state to a solid solid can help prevent this food poisoning.
Another drawback of eating too much egg white is that it contains a protein called avidin. It inhibits the absorption of water soluble vitamin biotin in our body. However, this is very rare, and a large amount of egg white is required to cause the defect.
Egg Whites vs Whole Eggs: Which Should You Eat?
Egg whites or whole eggs, your decision on each depends on your end goal. While egg whites are a great choice for those on a weight loss journey, whole eggs are more nutritious. Egg yolks contain antioxidants — lutein and zeaxanthin — that have a variety of benefits for age-related eye problems and cataracts, says the study, published in Investigative Ophthalmology & Visual Science. Egg yolk is a good source of vitamin A, vitamin B12, vitamin B2 and vitamin D.
Egg whites are also a great source of protein while being low in calories. They contain no fats or cholesterol, making them a great choice. However, one should limit eating more than two egg whites per day.
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