Most of the calories and all of the fat and cholesterol of eggs is in the yolk. Egg whites are not just for bodybuilders and dieters. Egg whites are low in calories and a source of high-quality protein. Egg whites' versatility and low cost make them a positive addition to a healthy diet.
Calories, Vitamins and Minerals
One large egg white contains 16 calories, with no fat or carbohydrates. Egg whites contain only trace amounts of most minerals and vitamins. It does offer 1 percent of the recommended dietary allowance of the B vitamins pantothenic acid and 9 percent for riboflavin, based on a 2,000-calorie diet. It also provides 8 percent of the RDA for selenium.
Protein
One egg white has 3.6g of protein. Egg white protein contains a high number of branched-chain amino acids, leucine, isoleucine and valine, which play a primary role in stimulating muscle growth and recovery, according to the International Society of Sports Nutrition. Egg whites also provide the amino acid arginine, which helps with post-workout muscle recovery and stimulation of growth-hormones.
Considerations
Egg yolks contain many valuable nutrients that you lose by eating egg whites alone. Egg yolks contain 5 percent of the RDA for iron and vitamin A, as well as 11 percent for vitamin B12, 6 percent for folate and 7 percent for pantothenic acid. A whole egg also offers small amounts of vitamins E and D, magnesium, calcium, potassium, vitamin B6, thiamin, zinc, copper and manganese. Egg yolks are also a source of lutein, an antioxidant critical to vision health.
Cholesterol
One whole, large egg contains 213mg of cholesterol. The American Heart Association recommends eating less than 300mg of cholesterol daily to protect heart health. Sticking to egg whites, or mixing one whole egg with several egg whites, is a way to limit your overall daily cholesterol intake.
Uses
Egg whites may be scrambled or made into omelets just like whole eggs. Two egg whites can replace one whole egg in baked goods to help cut calories and fat. Egg white protein powder can be blended into smoothies or oatmeal. Cartons of egg whites are available in the refrigerated section of most supermarkets and make eating egg whites hassle-free.
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