One serving of egg whites contains 86 calories, making it a low calorie and protein-rich food option. Egg whites are a popular choice among health enthusiasts and fitness enthusiasts for their high protein content and low fat content.

Egg whites contain zero cholesterol and are packed with essential nutrients such as riboflavin, selenium, and potassium. They are also low in carbs, making them an ideal food for people on a low-carb or weight-loss diet.

In this article, we'll explore the nutrition facts and benefits of egg whites, how to cook them, and share some delicious recipes that you can make using egg whites.

Calories in Egg Whites

One serving of egg whites contains 17 calories. Compared to the 70 calories found in one whole egg, egg whites are a low-calorie food option. This makes them an ideal food choice for people who are watching their calorie intake and trying to lose weight.

Protein in Egg Whites

Egg whites are a rich source of protein. One egg white contains around 3.6 grams of protein. Protein is an essential nutrient that helps in the growth and repair of muscles and tissues. It also helps in maintaining healthy skin, nails, and hair.

Carbs in Egg Whites

Egg whites are low in carbohydrates. One egg white contains only 0.24 grams of carbohydrates, making it an ideal food for people on a low-carb diet.

Fats in Egg Whites

Egg whites are low in fat. One egg white contains only 0.17 grams of fat, making it an ideal food for people on a low-fat diet.

Vitamins and Minerals in Egg Whites

Egg whites are rich in vitamins and minerals. One egg white contains around 6% of the recommended daily intake of riboflavin, 3% of the recommended daily intake of selenium, and 2% of the recommended daily intake of potassium.

Benefits of Eating Egg Whites

Egg whites are a low-calorie, high-protein food option that is rich in essential nutrients. Eating egg whites can help in weight management, muscle growth and repair, and maintaining healthy skin, nails, and hair. They are also a low-fat and low-carb food option that is suitable for people on a low-fat or low-carb diet.

Comparison of Egg Whites to Whole Eggs

Egg yolks contain most of the calories, fat, and cholesterol found in eggs. One large egg yolk contains around 55 calories, 5 grams of fat, and 186 milligrams of cholesterol. In comparison, one large egg white contains only 17 calories, 0.17 grams of fat, and zero cholesterol. While egg whites are low in calories, fat, and cholesterol, they are also less nutrient-dense than whole eggs. Egg yolks contain essential nutrients such as vitamin D, vitamin A, choline, and omega-3 fatty acids that are missing in egg whites.

How to Cook Egg Whites

There are many ways to cook egg whites. You can boil, poach, fry, or scramble egg whites. To fry or scramble, simply whisk the egg whites in a bowl and season with salt, pepper, and other herbs of your choice. Heat a non-stick pan over medium heat and pour in the egg whites, stirring constantly until they are cooked to your liking.

Recipes Using Egg Whites

1. Egg White Omelet: Whisk 4 egg whites in a bowl and add in chopped vegetables such as bell peppers, onions, and mushrooms. Heat a non-stick pan over medium heat and pour in the egg mixture. Cook until the egg whites are firm, then fold the omelet over and serve. 2. Egg White Scramble: Whisk 2-3 egg whites in a bowl and season with salt, pepper, and other herbs of your choice. Heat a non-stick pan over medium heat and pour in the egg whites. Stir constantly until they are cooked to your liking. 3. Egg White Breakfast Sandwich: Toast a whole wheat English muffin and top with a fried egg white, turkey bacon, and a slice of avocado. Serve with a side of fresh fruit.

FAQs About Egg Whites

1. Are egg whites good for weight loss? Yes, egg whites are a low-calorie, high-protein food option that is ideal for weight loss.