Chicken eggs are a healthy food full of protein, according to the World's Healthiest Foods. You may prefer to eat only the egg whites to cut back on your cholesterol intake. Egg whites themselves are rich in protein, making them an excellent high-protein, cholesterol-free food. (See reference 1.)
Protein Content
Each large egg white contains about 3.6 grams of protein, according to the Egg Nutrition Center. A whole large egg contains 6.3 grams of protein, meaning that most of an egg's protein actually comes from the egg white. A typical large egg white contains just 16 calories and no cholesterol or fat, making egg whites a healthy protein source.
Protein Quality
Since the protein-to-calorie ratio of an egg white is so high, egg whites are considered a source of high-quality protein, according to the World's Healthiest Foods. The Egg Nutrition Center states that the level of nutrients found in eggs is second only to the nutrition found in human breast milk.
Health Benefits
The protein found in egg whites is high in all nine essential amino acids, which are used by every cell in your body. The amino acids found in egg whites help your body produce protein that you need for survival. The Egg Nutrition Center states that the protein found in egg whites can help your body support healthy bone tissue. A diet high in protein has also been linked to lower blood glucose levels.
Weight Loss Benefits
Following a high-protein, low-fat diet can help you burn fat and lose weight, according to the Egg Nutrition Center. High-protein egg whites are low in fat and are often eaten as part of a weight loss diet program. Eating a diet rich in protein can also make you feel less hungry, helping you avoid snacking and overeating while you are dieting.
Considerations
While bacterial presence in eggs is rare, the egg white is typically the part of the egg that carries bacteria, according to the Egg Safety Center. Always keep your eggs refrigerated and cook egg whites fully, to at least 144 degrees, to avoid the chance of catching a food-borne illness.
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