Egg white is the name for the liquid part of an egg. Depending on how you prepare your eggs, hard-boiled egg whites with no added ingredients are a low-fat, high protein food containing about 17 to 20 calories. According to the website the Science of Cooking, egg whites have high water content, a variety of proteins and only trace amounts of vitamins and minerals.
Nutrition Facts
Nutrition data for hard-boiled egg whites vary depending on the size of the egg as well as the type of egg used. The USDA's National Nutrient Database reports that egg whites from a large egg contain 17 calories, 3.6g of protein, 55mg of sodium and .21g of carbohydrates. In addition to having few calories, health conscious dieters are drawn to hard-boiled egg whites for containing 0mg of cholesterol.
Cholesterol
Hard-boiled egg whites derive much of their popularity from being a zero-cholesterol food source. According to the Centers for Disease Control and Prevention, cholesterol raises your risk for heart disease, a leading cause of death in the United States. Further supporting the notion that egg whites promote good health, in 2005 the Yale Prevention Research Center found that people who ate a healthy diet and consumed two eggs a day did not significantly increase cholesterol levels. Additionally, the 2008 Physicians Health Study reports that eating one egg a day, even with the yolk, is considered generally safe for cardio health.
Protein
The American Heart Association explains that egg whites are a good source of high-quality protein. Dietary protein plays an important role in building muscle, repairing tissue and bone health. According to the Harvard School of Public Health, consuming a diet high in protein and low in carbs may be beneficial to your heart. At only about 3.6g of protein, egg whites provide a fraction of the Institute of Medicine's recommended daily allowance of 46g to 56g for a healthy adult.
Sodium
For healthy adults the RDA of sodium is 2,500 mg, according to the 2005 Dietary Guidelines for Americans. The Mayo Clinic explains a diet high in sodium can lead to high blood pressure and increase your risk for developing cardiovascular disease and stroke. Hard-boiled egg whites, without added salt, contain 55 mg of sodium, making it a viable option for people on a low-sodium diet and heart-health concerns.
Choline
Hard-boiled egg whites provide a fraction of the RDA of choline, an essential nutrient for normal functioning of the brain, liver, memory and nutrient transportation throughout the body. According to the Egg Nutrition Center, an egg-industry promotional organization, low dietary choline intake has been linked to birth defects. For healthy adults, the RDA for choline is between 425mg to 550 mg daily, reports the Linus Pauling Institute.
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