When it comes to dieting and weight loss, every calorie counts. Fortunately, egg whites are a low-calorie and fat-free alternative to whole eggs that can help you achieve your goals. Just two egg whites (4 oz) contain only 60 calories.

In addition to being low in calories, egg whites are high in protein, vitamins, and minerals such as riboflavin, selenium, and potassium. They are also a great source of choline, a nutrient that is important for brain function.

In this article, we'll explore some practical tips and strategies for cooking and using egg whites in your diet to help you reap the many health benefits they have to offer.

Calories in 2 egg whites

As previously mentioned, two egg whites (4 oz) contain only 60 calories. This makes egg whites a low-calorie and nutritious option for those who are looking to maintain or lose weight. By comparison, two whole eggs contain around 140 calories, with most of the calories coming from the yolk.

Protein content

Egg whites are an excellent source of high-quality protein, containing around 11 grams of protein per 2 egg whites. This can help you feel full and satisfied, making it easier to stick to your diet and avoid overeating. Protein is also important for building and repairing muscle tissue, which can be especially important for those who are physically active or trying to build muscle.

Vitamins and minerals

Egg whites are also a great source of vitamins and minerals, including riboflavin, selenium, potassium, and magnesium. Riboflavin is important for energy production and healthy skin, while selenium is important for immune function and thyroid health. Potassium and magnesium are important for heart health and proper muscle function.

Fat-free alternative

Egg whites are a great way to enjoy the protein and nutritional benefits of eggs without the added fat and calories found in the yolk. While the yolk does contain important nutrients such as vitamins A and D, consuming it in excess can lead to an increase in calories and fat in the diet. By opting for egg whites instead, you can still get the benefits of eggs while maintaining a healthy diet.

Low-calorie option

If you're looking for a low-calorie protein option, egg whites are a great choice. One serving of egg whites (2 egg whites) contains only 60 calories, making it a great choice for those who are watching their calorie intake. Some other low-calorie protein options include skinless chicken breast, fish, and tofu.

Suitable for weight loss diets

Egg whites are an excellent choice for those who are looking to lose weight or maintain a healthy weight. They are low in calories, high in protein, and contain a variety of important vitamins and minerals. In addition, the protein and fiber in egg whites can help keep you feeling full and satisfied, making it easier to stick to your diet and avoid overeating.

Versatile ingredient

Egg whites are a versatile ingredient that can be used in a variety of dishes, from omelets and frittatas to baked goods such as cakes and muffins. You can also beat egg whites until they form stiff peaks and use them to make lighter, fluffier desserts such as meringue or soufflés.

Cholesterol-free

Egg whites are cholesterol-free, making them an excellent choice for people who need to watch their cholesterol intake. By contrast, the yolk of the egg contains around 185 milligrams of cholesterol, which can be a concern for those who are at risk for heart disease or have high cholesterol levels.

How to cook with egg whites

When cooking with egg whites, it's important to remember that they can be quite delicate and prone to overcooking. Here are some tips for cooking with egg whites: 1. Use a non-stick skillet to prevent sticking. 2. Beat the egg whites until they form stiff peaks before cooking to make them fluffier and more stable.

Health benefits

Some of the health benefits of consuming egg whites include: - Helping to maintain a healthy weight - Providing high-quality protein and important vitamins and minerals.