What Are the Calories in Egg Whites?

Egg whites are a part of an egg. They are a clear liquid that surrounds the egg yolks. They are formed in the chicken oviduct, which is an organ of the chicken.

Nutritional value

Egg whites are the highest protein food in the world, which means they are a nutritional powerhouse. They also contain lots of essential vitamins and minerals.

The protein in egg whites is complete, which means it contains all nine of the essential amino acids. This makes them a good choice for people on dietary restrictions or who want to add protein to their diet.

The nutrition value of egg whites is also great, as they are low in fat and calories. One egg white contains only 60 calories and four grams of protein.

These foods are an excellent source of choline. Choline is a nutrient that’s necessary for brain and liver health. It also contributes to a number of chemical reactions in the body.

In addition to choline, egg whites contain a handful of vitamins. Some of them include vitamin B12, folate, and zeaxanthin.

Other vitamins and trace elements found in egg whites include calcium, magnesium, and potassium. Magnesium is a mineral that’s vital to bone formation and nerve health. A medium size whole egg has six to seven grams of protein.

Although egg whites are considered to have a high nutrient density, their nutritional value also depends on how much sodium and potassium are included. Sodium helps the body absorb nutrients, while potassium contributes to the maintenance of a healthy heart. Too much sodium in the diet can increase blood pressure and the risk of heart disease.

Despite their health benefits, it’s important to be careful about how you eat them. For example, eating too many eggs can raise your cholesterol levels. So, if you are already prone to high cholesterol, it’s best to speak with a doctor before adding egg whites to your diet.

Adding an egg white to a salad or an omelet is a delicious way to boost your protein intake. However, be sure to cook the egg thoroughly. You don’t want to destroy the protein in the yolk.

Eating an egg is also a safe option for those watching their weight. But, if you’re prone to food poisoning, consuming too many egg whites may pose a health hazard.


Carbohydrates are essential to the functioning of the human body. They are broken down to glucose, which provides the energy the body needs. In addition, they also keep us full for longer periods of time.

Eggs are a great source of carbohydrates and protein, and they are especially affordable. This makes them a good choice for anyone trying to lose weight. Besides being packed with calories, eggs also contain important vitamins and minerals.

The yolk of an egg is a great source of vitamins A, D, and K. Eggs are also loaded with potassium, calcium, and phosphorus. These nutrients help maintain healthy bones and teeth. Moreover, eggs are an excellent source of fat-soluble vitamins, including folate, which helps prevent neural tube defects in fetuses.

The yolk of an egg is the largest part of the egg. Interestingly, it only contains a small fraction of the overall nutritional content.

The egg white is a gelatinous liquid that surrounds the yolk inside the egg. It is also known as the albumen. Compared to the yolk, the white contains less fat and fewer calories. However, it is also lower in carbohydrates.

Eggs are an excellent source of vitamins, minerals, and complete proteins. One serving of a large egg contains 17 calories, 5 grams of fat, and about 3 grams of protein. Other benefits of eating egg include high levels of choline, which helps prevent the oxidation of fatty acids.

Egg whites are also a great source of protein. They are low in saturated fat and cholesterol. Unlike whole eggs, egg whites contain no sugar. Instead, they are rich in key micronutrients such as riboflavin and lutein.

Egg whites are an excellent choice for people on a low-carb diet. They are also a healthy option for those with heart conditions. Eating just a single egg per day may cut the risk of cardiovascular disease.

Eggs can be eaten either plain or cooked. Cooked eggs can be paired with carb-rich foods, such as potatoes, or they can be substituted in some recipes. For example, frying an egg can make a delicious scrambled egg. Or, tuck a fried egg between two slices of whole-wheat bread for a nourishing and filling meal.


Egg whites are a rich source of protein. Each cup of egg whites contains about 26 grams of protein, compared to the 2 grams of carbohydrates and 17 calories in a standard egg. Protein helps build strong muscles and tissues, and also repairs muscle damage.

Egg whites are a clean vegetarian protein, containing less fat and less calories than other protein sources. They are also a good source of folate and selenium. Several functionally important proteins are present in the egg white, such as ovoalbumin and ovotransferrin. These proteins are used in the treatment of cancer and are considered antimicrobial.

There are several methods available for the separation of egg white proteins. These include microfiltration, nanofiltration, and ultrafiltration. It is necessary to adjust processing conditions to achieve the desired concentration of protein. For commercial production, sequential separation of multiple proteins is important.

Separated egg white proteins can be used in the food industry. They can be homogenized for improved solubility or gelling, or they can be encapsulated with lecithin.

One method of separating egg proteins is through reverse osmosis. The resulting protein is a concentrated, fluid form of the protein. However, this procedure increases the risk of Salmonella, and more handling is required.

Another technique involves microfiltration and drying. Microfiltration enables the removal of suspended solids and bacteria. A sterile liquid solution is filtered through a membrane of 220 kDa or higher. Alternatively, the material may be heated to a higher temperature and the soluble solids dissolved.

Another method for separating egg proteins is through ultrafiltration. In this process, suspended solids are filtered out and the solids are heated, thereby transforming the solution into a white color.

Traditionally, protein isolates are defined as products with greater than 90 percent protein dry basis. Depending on the application, higher protein inclusions can lead to a more clear or creamy texture.

In addition, lower whipping properties can improve the product for use in the beverage market. Moreover, instant dispersability is desirable for some dry beverage blends.

Some of the potential applications for egg white protein isolates are as a substitute for dried egg white in several baked goods applications, such as muffins, cakes, and waffles. This ingredient has similar texture and taste characteristics to dried egg white.

Glycemic index

The Glycemic Index (GI) of food is a scale from 0 to 100, with foods that are high GI being more beneficial for a healthy diet than those that are low. It is particularly useful for people with metabolic disorders.

Eggs are a low GI food, with carbohydrates that are under 1 gram per 100 g of egg. They are also a great source of protein. This means they help you feel full longer, allowing you to maintain a healthy weight.

Studies have shown that eggs are very beneficial for diabetics. They can help with reducing body fat, improving glycemic control, and even blood pressure. However, more studies are needed to understand exactly how they work.

In a study published in Circulation, researchers compared the effect of eating one egg a day with other lifestyle factors on cardiovascular health. Participants were randomly assigned to either an ad libitum diet or a 12-week treatment. After the first six weeks, they were given a washout period.

During the treatment phase, the participants were instructed to consume two egg whites a day. This is the recommended dietary allowance for adults. Each egg contains more than six grams of protein.

Eggs are also high in fat. Fat slows down digestion. But a moderate amount is essential for the functioning of the human body. Therefore, they are a good choice for those with high cholesterol.

Another study published in Nutrition found that eggs had a protective effect against heart disease. Lutein, a nutrient in eggs, also has a protective effect against atherosclerosis.

Some studies have found that eating a large number of eggs may increase the risk of diabetes. There are a variety of potential mechanisms, including inflammation caused by choline in the yolk, chemicals in the egg whites, and an increased intake of animal proteins.

Because they contain very little carbohydrate, eggs are naturally a low GI food. However, a recent study found that eating eggs every day can increase the risk of developing diabetes by as much as 60%.

Although there is no direct relationship between the consumption of eggs and the development of diabetes, many health professionals now recommend eggs as a healthy food option.

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