An egg white is the clear part of an egg, also called the albumin. Egg whites contain large amounts of nutrients and are inexpensive. Egg whites also are a great substitute for a whole egg if you are watching your weight or cholesterol.
Fat and Calories
A large egg white has 17 calories in comparison to the egg yolk, which contains 55 calories, according to the University of Michigan Health System. The fat in an egg comes from the yolk, which has 4.5 g of fat. If you are watching your fat intake, egg whites, which contain .1 g of fat, are healthier alternatives. Egg whites can also be used as substitutes in some recipes that call for eggs in order to cut down on fat and calories.
Protein
The egg whites contain more protein than the yolk. Egg whites have 3.6 g of protein in comparison to 2.7 g of protein in the yolk. Egg whites deliver a large amount of protein with the added fat and calories from the yolk.
Cholesterol
MayoClinic.com recommends limiting cholesterol to 300 mg a day. An egg has 213 g of cholesterol, all of which is contained in the yolk. If you have high cholesterol and are worried about eggs contributing to your cholesterol, egg whites are a healthy alternative, with 0 mg of cholesterol.
Biotin
Raw egg whites contain a substance that binds with the vitamin biotin and keeps it from being absorbed, warns the National Institutes of Health. A person who eats more than two raw egg whites daily for two weeks can suffer from a biotin deficiency.
Potassium and Magnesium
One large egg white contains 54 mg of potassium and 4 mg of magnesium. Potassium is essential for the proper functioning of cells, tissues and organs, as well as muscle contraction. Magnesium is essential for strong bones, proper nerve function and a healthy immune system. Magnesium also helps regulate blood sugar and blood pressure, the National Institutes of Health states.
References
- University of Maryland Medical Center: Potassium
- MayoClinic.com: Are Chicken Eggs Good or Bad For My Cholesterol?
- University of Michigan Health System: Healthy Food Pyramid: Eggs
- Medline Plus: Biotin
- Egg Nutrition Center: Nutrient Content of One Large Egg
- Office of Dietary Supplements-National Institutes of Health: Magnesium
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