Eggs are a nutrient-dense food, providing over 13 nutrients and only 70 calories per egg. Most of the nutrients are in the yolk, but there are benefits to eating egg whites. Egg yolks contain all the cholesterol found in eggs, so if you have heart disease or high cholesterol, choose to have just the whites. Two egg whites can substitute for one egg in most recipes.
Serving Size and Calorie Information
Two egg whites equal 1 oz. of lean meat on the American Dietetic and American Diabetes Association Exchange System. These two whites provide 33 calories, or just 17 calories for the white of one egg.
Protein
One fresh whole egg provides about 6 g of protein. Two egg whites provide 7 g; therefore, one egg white provides over half the protein of the whole egg at 3.6 g. The white of a single egg provides 7 percent of the daily value, or DV, for protein for a 2,000 calorie diet.
Fat and Cholesterol
One whole egg has 5 g of total fat and 212 mg of cholesterol. None of the fat or cholesterol is contained in the egg white. Egg whites are a lean protein source.
Carbohydrate and Sodium
There is less than 1/2 g of carbohydrate in an egg white and about 50 mg of sodium. Two egg whites with no added salt has less than 4 percent of the daily allotment of sodium.
Vitamins and Minerals
The egg white contains small amounts of calcium, magnesium, potassium, and selenium. There is also a trace of iron and zinc in the white.
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