Egg whites are a dieter's dream. Packed with protein and containing few calories or fat, they can serve as the basis for many low-fat, low-calorie dishes. Egg whites are also useful for cooking light, lofty baked goods. These foods often have fewer calories than their counterparts that use whole eggs. Whether you're watching calories or not, this inexpensive, compact source of protein can be part of a healthy diet.
Calories
According to the USDA, one large egg white contains 17 calories, an amount that barely makes in dent in most people's daily caloric allotment. The calories in an egg white are almost all due to protein. A large egg has almost 4 g protein, but no fat and only a trace amount of carbohydrates. Because carbohydrates are not present, egg whites have no fiber.
Fat
Egg whites do not contain fat. The fat in an egg comes entirely from its yolk. Eating an egg white without the yolk enables you to enjoy the taste and texture of egg without consuming as many calories.
Nutrients
Most of the nutrients in an egg come from the egg yolk. This isn't to imply that egg whites are devoid of nutrition, however. Besides having a high amount of protein, egg whites contain potassium, selenium, magnesium and trace amounts of many other vitamins and minerals.
Considerations
If you are avoiding egg yolks due to cholesterol concerns, you'll be interested to know that the thinking about eggs and cholesterol has changed in recent years. According to the Harvard Medical School Publication "Harvard Health Letter," very little of the cholesterol in egg yolks ever makes it into the bloodstream. Therefore, egg yolks are not thought to affect serum cholesterol levels in any significant way. Trans fats and saturated fats are the culprits that raise bad cholesterol levels the most. Egg yolks also contain choline, a nutrient that nutritionists Joannie Dobbs, PhD, CNS, and Alan Titchenal, PhD, CNS, point out is required for the formation of a critical neurotransmitter, and that is instrumental in preventing heart disease. Eggs, along with liver, are the most efficient source of this nutrient.
Rationale
People use eggs whites instead of an entire of egg for several reasons. Of course, a primary reason is to avoid consuming the calories that an egg yolk provides. People on heart-healthy diets may avoid egg yolks due to the high amount of cholesterol they contain. Sometimes egg whites are used alone for reasons other than health. For example, eggs whites may be used to add loft to a batter. Bakers often use only egg whites when baking white cakes so that the yolk will not discolor the batter.
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