Egg White Nutrition Facts

Egg White Nutrition Facts

It’s important to know some egg white nutrition facts, as it can coerce you into incorporating this wonderful food in your daily diet. Egg white is also known as albumen. It is the clear part of the inside of the egg that surrounds the egg yolk. The real purpose of the egg white is to provide protection and nutrition to the developing embryo in the egg yolk. Hence, egg white is rich in nutrients, especially proteins.

About Egg Whites

The egg white is the clear white part of the egg that surrounds the yolk and protects it. Egg whites consist mainly of water, proteins, minerals, vitamins, fats and glucose. They have very small amounts of fat and cholesterol, but are rich in selenium and vitamins such as Vitamin D, Vitamin B6 and Vitamin B12. The protein Ovalbumin present in egg whites is important for the metabolism of enzymes in the body. Egg whites also contain minerals such as zinc, iron, copper, phosphorus, calcium and potassium. These minerals help in the development of teeth, bones and fingernails.

Calories

Riboflavin that’s essential for cell growth is abundant in egg whites. Besides this, the calorie content of egg whites is as less as 20 calories and these calories aren’t derived from harmful fats but from proteins, sodium and carbohydrates. The folate present in egg whites is also good for the health of your heart. There are as many as 40 different types of proteins present in egg whites that are essential for your health.

Benefits of Eating Egg Whites

Although eggs are regarded as rich sources of cholesterol, egg whites have almost no cholesterol. However, a substance found in egg whites can negate the adverse effects of the cholesterol present in egg yolks. This makes the consumption of a whole egg wholesome and not harmful. The proteins present in egg whites are easily digested by the body. They also provide essential amino acids to the body.

Side Effects of Eating Egg Whites

If you eat too many egg whites, they can cause a deficiency of biotin. Eating too many egg whites can also cause constipation and excessive gas. Eggs shouldn’t be eaten in large amounts if you can’t tolerate too much sodium, as a single egg can contain as much as 400mg of sodium.

Different Ways to Consume Egg Whites

Egg whites can be consumed raw, especially if you want to build up muscles. Beating the egg whites into an omelet or making scrambled eggs out of egg whites is a tasty way to start your day. If you are in a hurry, you can have the white of a hardboiled egg on the go. Even after the egg white is cooked, it doesn’t lose its nutritional value. Aside from this, egg whites can be safely used in soufflés and meringues. Unlike the yolk of the egg, the whites have no distinctive flavor.

Egg whites consist of 90 percent water but, due to their rich protein and mineral content, they are advised for patients suffering from kidney problems or cancer.

  • syed

    You indicate that egg white has high sodium; This is contrary to what I read on another site:

    http://nutritiondata.self.com/facts/dairy-and-egg-products/112/2

    According to this site one large egg has 55 mg of sodium or 2 percent ot the daily requirement. Pleae cla]rify

    p.s: check one large egg in box above to get the correct values.

  • Lauren

    You said in the last line,

    “Egg whites consist of 90 percent water but, due to their rich protein and mineral content, they are advised for patients suffering from kidney problems or cancer.”

    I believe that protein is not advised for kidney problems. Although small amounts of egg whites are considered a good source of protein for those with kidney issues, that could be very misleading to those referring to liquid and protein intake limitations due to ESKD.