Many diet plans recommend eating egg whites in lieu of whole eggs. Egg whites are a lean source of protein; they are low in calories and contain no fat. Egg whites may be used for almost any meal as well as to create lower-calorie baked goods.
Calories
One large egg white contains 17 calories. A single egg white is not very filling, so you will likely need to scramble at least three to create a substantial breakfast, but still take in just 51 calories. A whole cup of egg whites contains just 126 calories.
Protein
One egg white contains 3.6 g of protein and in a full cup of egg whites, there are 26.5 g of protein. The protein in egg whites is complete -- meaning it supplies all the amino acids the body cannot produce on its own. Compared to other complete protein sources, egg whites are very low in calories. One whole egg contains 75 calories while one cup of diced chicken contains 231 calories and a 3 oz. portion of cooked 90 percent lean ground beef contains 196 calories.
Considerations
Although egg whites contain no fat and few calories, they are missing the nutrients found in a whole egg. A whole, cooked egg offers 5 percent of the recommended dietary allowance for vitamin A and iron. It provides 3 percent of the RDA for calcium, 11 percent for vitamin B12, 4 percent for vitamin D and 2 percent for vitamin E. Egg yolks are also a good source of lutein, which helps with vision health.
Other Dietary Benefits
All 213 mg of cholesterol found in an egg are contained in the egg yolk. If you are watching your cholesterol intake, egg whites are a good alternative to whole eggs. Only one calorie in each egg white comes from carbohydrates, making them a good option for low-carb dieters.
Uses
Egg whites may be scrambled, made into omelets or used to help bind meatloaf and meatballs. Egg whites can be used to help bread crumbs adhere to fish, chicken or vegetables that are then baked to make a healthy, oven-fried preparation. You can replace whole eggs in recipes for quick breads, muffins and cookies with egg whites -- substitute two egg whites for every egg required in the recipe. This may change the texture of the finished product slightly.
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