Scrambled egg whites are a healthy breakfast alternative to regular scrambled eggs. While whole eggs are a nutritious food, the yolks contain some components that may be detrimental to heart health. Having scrambled egg whites is a compromise that allows you to enjoy the benefits of eggs without having to worry about the yolks.
Calories
Scrambled egg whites are a low-calorie food, so long as they are prepared with minimal fat. Using a nonstick pan to cook the egg whites will allow you to use little, if any, cooking oil and keep the fat content to a minimum. According to LIVESTRONG.COM MyPlate, the egg whites from one large egg provide only 16 calories, meaning you could have four egg whites and still only consume about 50 calories. Consuming four whole eggs, on the other hand, would provide about 280 calories.
Fat
Much of the reason egg whites are so much lower in calories than whole eggs is due to the difference in fat content. Egg whites contain 0g fat, while one whole egg provides 5g total fat and 1.5g saturated fat. The fat content of a whole egg actually accounts for 63 percent of its total calories. Keeping the fat content of scrambled eggs whites at 0g requires not using cooking oil or butter because adding 1 tsp. of cooking oil would contribute about 5g fat and 40 additional calories.
Cholesterol
One of the major differences between scrambled egg whites and regular scrambled eggs is the cholesterol content. Because all the cholesterol in eggs is contained within the yolks, scrambled egg whites contain no cholesterol. Scrambled eggs made with two whole eggs provides about 380mg of cholesterol, which is more than 100 percent of the daily value. According to the American Heart Association, excessive intake of dietary cholesterol may contribute to increased risk of heart disease, which makes scrambled egg whites a good choice for heart health.
Protein
Scrambled egg whites are an excellent source of protein, providing 4g per egg white, or 8 percent of the daily value. Protein accounts for 100 percent of the calories in egg whites, making them a great way to boost protein intake without additional calories from fat or carbohydrate. The protein in egg whites is a complete protein, providing all the essential amino acids the body needs.
Sodium
Egg whites contain only a small amount of sodium, providing only 2 percent of the daily value. However, adding salt to your scrambled egg whites may significantly increase the amount of sodium. The American Heart Association notes that excessive salt intake may contribute to high blood pressure.Try using other seasonings, such as black pepper or onions, as a way to reduce your salt intake and still have a flavorful meal.
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