Egg whites are a popular choice among people looking to increase their protein intake while limiting their intake of calories, fat, and cholesterol. But just how many calories are in an egg white?
One large egg white contains about 17 calories and 3.6 grams of protein. This is significantly lower than the calories and protein found in a whole egg, which contains about 72 calories and 6 grams of protein.
It’s important to note that the calorie and protein content of egg whites can vary slightly based on the size of the egg. A small egg white, for example, may contain slightly fewer calories and protein than a large egg white.
Egg whites are also a good source of several essential vitamins and minerals. One large egg white contains about 0.2 milligrams of riboflavin, 0.3 milligrams of pantothenic acid, and 55 milligrams of sodium. Egg whites are also a good source of selenium, with one large egg white containing about 15.5 micrograms.
Calories in an Egg White
As mentioned, one large egg white contains only 17 calories. This is significantly lower than the number of calories found in a whole egg, which contains about 72 calories. The majority of the calories in an egg white come from protein, with a single egg white providing 3.6 grams of protein.
While egg whites are low in calories, they are also low in fat and do not contain any carbohydrates. This makes them an excellent choice for those following a low-carb or ketogenic diet.
Protein in Egg Whites
In addition to being low in calories, egg whites are an excellent source of protein. One large egg white contains 3.6 grams of protein, which is about 7% of the recommended daily intake for an adult. Protein is an essential nutrient that plays a vital role in the body, including building and repairing tissues, producing hormones and enzymes, and supporting immune function.
Egg whites are a high-quality source of protein, meaning they contain all nine essential amino acids that the body cannot produce on its own. These amino acids must be obtained through the diet, making egg whites an excellent choice for those looking to increase their protein intake.
Other Nutrients in Egg Whites
While egg whites are primarily made up of protein, they also contain small amounts of other essential nutrients. One large egg white contains about 0.1 grams of fat, 0.2 grams of carbohydrates, and 0.1 grams of fiber. They also contain trace amounts of vitamins and minerals, including vitamin D, B-vitamins, and selenium.
Egg whites are also a good source of riboflavin, also known as vitamin B2. This nutrient plays a crucial role in energy production and the metabolism of carbohydrates, fats, and proteins. Egg whites are also a good source of selenium, a mineral that plays a role in immune function and thyroid hormone metabolism.
Egg White Benefits
In addition to being low in calories and high in protein, egg whites have several other benefits. They are cholesterol-free, making them a good choice for those looking to lower their cholesterol levels. Egg whites are also low in fat, making them a good choice for those following a low-fat diet.
Egg whites are also a good source of several essential nutrients, including vitamin D, B-vitamins, and selenium. They are also rich in antioxidants, which can help protect the body against damage from free radicals.
While egg whites are a good source of protein and other essential nutrients, they do not contain all of the nutrients found in whole eggs. Egg yolks, for example, are a good source of vitamins A, D, E, and K, as well as choline and fatty acids. They also contain a significant amount of cholesterol, with one large egg yolk containing about 186 milligrams.
Egg whites are a popular choice among people following a low-carb or low-fat diet, as they are relatively low in both of these nutrients. They are also a good choice for people looking to increase their protein intake without consuming too many calories.
One way to incorporate egg whites into your diet is by using them in place of whole eggs in recipes. For example, you can use egg whites in place of whole eggs when making omelets or scrambled eggs. Egg whites can also be used to make meringues, protein shakes, and other protein-rich dishes.
It’s important to remember that while egg whites are a low-calorie and low-fat protein source, they should be consumed in moderation as part of a balanced diet. It’s also important to remember to wash your hands, utensils, and cooking surfaces thoroughly after handling raw egg whites to prevent the risk of foodborne illness.
In conclusion, one large egg white contains about 17 calories and 3.6 grams of protein. While they are a good source of essential vitamins and minerals, they do not contain all of the nutrients found in whole eggs. Egg whites are a popular choice among people following a low-carb or low-fat diet and can be incorporated into a variety of recipes as a protein-rich ingredient. As with any food, it’s important to consume egg whites in moderation as part of a balanced diet and to practice proper food safety measures.