The Nutrition Of Scrambled Egg Whites

Egg whites are the clear liquid part of an egg, also known as albumin. Although many nutrients in eggs are in the yolk, the whites provide a source of complete protein and some vitamins and minerals. Because egg yolks contain cholesterol and fat, many people concerned about cholesterol levels choose to eat only egg whites. Egg whites are commonly prepared scrambled or in an omelet with cheese.

Description

Egg come in jumbo, extra large, large, medium and small sizes. Egg shells can be white or brown, depending on the breed of chicken, but they do not affect the nutritional quality of the egg. A serving of scrambled egg whites equals 66 g. Because egg whites are mostly protein and water, they are very low in calories. Two scrambled egg whites provides 34 calories.

Macronutrients

The dominant macronutrient in scrambled egg whites is protein. Two scrambled egg whites provide 7.2 g of protein. The National Academies' Institute of Medicine recommends adults consume between 46 and 56 g of protein daily. The type of protein found in egg whites is complete, meaning it supplies all nine essential amino acids your body is unable to synthesize on its own. Scrambled egg whites provide 0.11 g of fat, 0.5 g of carbohydrates and no cholesterol.

Vitamins

Scrambled egg whites are a good source of the B vitamin riboflavin. Riboflavin, like the other B complex vitamins, is required for protein, fat and carbohydrate metabolism. Two scrambled egg whites provide 0.29 mg of riboflavin. Adult women need 1.1 mg of riboflavin daily and adult men need 1.3 mg, as recommended by the National Academies' Institute of Medicine. Scrambled egg whites also provide a small amount of pantothenic acid and vitamin B12.

Minerals

Scrambled egg whites are high in selenium. Selenium is a trace element that functions as an antioxidant and plays a role in immune system and thyroid function. Two scrambled egg whites provide 13.2 mcg of selenium. The National Academies' Institute of Medicine recommends adults consume 55 mcg of selenium daily. Scrambled egg whites also provide a small amount of magnesium and potassium.

Considerations

There are many methods used to separate egg whites from the yolk; however, the easiest way is to use an egg separator. Egg whites should be tightly covered and stored in the refrigerator for up to four days. Egg whites may also be frozen for up to six months. Liquid egg substitutes, which can also be purchased at the store, are a combination of egg whites, food starch, milk powder and various additives.