Nutritionists categorize eggs as a complete protein, meaning that it contains all of the essential amino acids that our bodies need to function properly. While the egg white is associated primarily with protein, it also has other nutritional benefits. Egg whites help in controlling cholesterol levels, maintaining a healthy weight and protecting and repairing muscles.
Cholesterol Content
The egg yolk contains all of the egg's cholesterol; therefore, egg whites are cholesterol-free. The American Heart Association does not have a specific recommendation for the amount of egg yolks a person should consume in a week, but it does suggest eliminating egg yolks from your diet and consuming only egg whites whenever possible if you need to lower you cholesterol counts.
Protein
The white of one standard large egg contains 3.6 g of protein, slightly more than half of the protein contained within the entire egg. The high-quality protein in egg whites, when included in a well-balanced diet, help you stay fuller longer, which means you snack less between meals. They also sustain energy levels, which can help you maintain a healthy weight. The American Egg Board reports that the complete protein in egg whites can help build muscle strength, encourage muscle repair and prevent muscle loss.
Calories and Fat
A single egg white has only 16 calories and 0 g of fat. This includes the absence of saturated fat and trans fat, making egg whites a heart-healthy choice for complete protein. To keep calories, saturated fat and trans fat levels low, the American Heart Association recommends cooking eggs using nonstick cooking spray or sunflower, safflower, canola and soybean oils.
Vitamins
Unfortunately, removing the egg yolk also eliminates nearly all of an egg's vitamin content. An egg white contains 0.03 mcg of vitamin B12, 0.15 mg of riboflavin and 1 mcg of folate. In contrast, the egg yolk contains the additional vitamins A, D, E and B6, thiamin and choline.
Minerals
Egg whites contain many essential minerals. One egg white possesses 2 mg of calcium, 55 mg of sodium, 54 mg of potassium, 5 mg of phosphorous, 4 mg of magnesium, 0.03 mg of iron, 0.01 mg of zinc and 6.6 mg of selenium.
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