100 grams of egg white, raw, fresh contains 50 calories, making it a low-calorie food that can be a helpful addition to a balanced diet.

Egg whites are also known as albumin, and they are a good source of protein, containing little to no fat or cholesterol.

In this article, we'll explore the nutritional benefits of egg white, health benefits, cooking tips and recipes, and more.

Egg White Nutrition Facts

Egg whites are a great source of protein, providing 10% of the daily recommended value per serving. They are also low in calories, with just 16 calories per egg white. In addition to protein, egg whites also contain vitamins and minerals, such as riboflavin, selenium, and potassium. Consuming egg whites can aid in weight management and support muscle growth and repair due to the high protein content.

How Many Calories in Egg White?

As mentioned earlier, egg white contains just 16 calories per serving, making it an excellent low-calorie food choice. However, it is important to note that cooking methods can affect the calorie count. For example, one large egg white cooked in oil contains 60 calories. So if you're looking to manage your calorie intake, opt for boiled, steamed, or poached egg whites instead of fried.

Egg White's Macronutrients

In addition to being a great source of protein, egg whites contain a small amount of carbohydrates and no fat. One large egg white contains approximately 3.6 grams of protein, 0.2 grams of carbohydrates, and no fat. This makes it an excellent food choice for those looking to increase their protein intake without consuming excess calories or fat.

Egg White's Vitamins and Minerals

Egg whites contain several essential vitamins and minerals, such as riboflavin, selenium, and potassium. Riboflavin, also known as vitamin B2, is crucial for energy production and metabolism. In addition, selenium is a powerful antioxidant that helps protect your body from damage caused by harmful molecules.

Egg White's Health Benefits

Egg whites provide various health benefits, including supporting muscle growth and repair, aiding in weight management, and reducing the risk of heart disease. Moreover, egg whites are low in calories and high in protein, making them an excellent food choice for those looking to maintain a healthy weight. Despite the many health benefits, it is important to note that consuming raw egg whites can increase the risk of foodborne illness. Always cook eggs thoroughly to reduce the risk of contamination.

How to Cook Egg White Properly

Egg whites can be cooked in various ways, such as boiled, fried, or scrambled. For a low-calorie option, try boiling or poaching egg whites. They can be added to salads or used to make an egg white omelette. To reduce added calories, avoid cooking egg whites in oil or butter. Instead, use non-stick cooking spray or a non-stick pan.

Egg White Vs Egg Yolk: Which is Healthier?

While both egg whites and egg yolks provide various nutrients, egg whites are a healthier option for those looking to maintain a balanced diet. Egg whites are low in calories and fat while being high in protein, while egg yolks are high in cholesterol and fat. However, it is still important to consume whole eggs in moderation as they can be beneficial for overall health when consumed in a balanced diet.

Egg White and Weight Loss

Egg whites are a helpful addition to a weight loss diet as they are low in calories and high in protein. Protein is known to aid in weight loss by helping you feel fuller for longer and reducing hunger and cravings. Incorporating egg whites into your diet can be an effective weight loss strategy, especially when combined with regular exercise and a balanced diet.

Egg White for Muscle Building

Egg whites are an excellent source of protein, which is crucial for muscle growth and repair. Protein helps repair muscle tissue after exercise and stimulates muscle protein synthesis, aiding in muscle growth. Incorporating egg whites into your diet, along with other high protein foods, can be a helpful strategy for those looking to build muscle mass.

Egg White for Diabetes Management

Egg whites are a healthy food choice for those with diabetes as they are a low-carbohydrate, high-protein food. Eating foods that are low in carbohydrates can help those with diabetes manage their blood sugar levels and prevent spikes. Incorporating egg whites into your diet can be a helpful strategy for those with diabetes who want to maintain a balanced diet.