Egg whites, or the clear portion of the egg, have a variety of uses and offer very different nutritional value than a whole egg or the egg yolk. Carefully breaking eggs will allow for separating the yolk from the white.
Calories
An egg white from a medium egg -- or 33 g of egg white -- contains about 17 calories, according to the U.S. Department of Agriculture National Nutrient Database. Many of these calories come from protein -- one egg white provides 3.6 g.
Nutrition Facts
One medium egg white contains a range of vitamins and minerals, including 2 mg of calcium, 4 mg of magnesium, 5 mg of phosphorus, 54 mg of potassium, 6.6 mcg of selenium, 1 mcg of folate and 0.03 mcg of vitamin B12, according to the National Nutrient Database. While none of these nutrient amounts will fully satisfy your daily nutritional goals, eating a medium egg white will contribute to them.
Uses
Egg whites often find use in omelets, replacing full eggs to reduce the amount of fat and calories. Meringues are made by whipping egg whites. There are also a variety of cake and other recipes that call for egg whites only.
Member Comments