Egg whites have fewer calories and cholesterol than egg yolk, but lack many of the nutrients of the yolk. Accompanied by yolk or not, egg white is still a nutritious food.
Calories
Fried using a non-calorie cooking spray, the egg white from a single large egg has 16 calories. Two egg whites provide the same quantity of food -- about 2 oz. -- as a single, large whole egg. If you are substituting for a whole egg, use two egg whites. Two egg whites contain 32 calories.
Fats and Carbs
Two large egg whites have negligible fat and fewer than 0.5 g of carbohydrates and 0.5 g of sugar.
Other Nutrition
Two egg whites provide over 7 g of quality protein. The bioavailability of egg white protein for growth is superior to the protein in dairy, fish and beef. Two egg whites provide 8 percent of vitamin B12, 14 percent of magnesium, 22 percent of potassium and over 100 percent of riboflavin and selenium.
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