Using liquid egg whites allows you to prepare healthy breakfasts, protein shakes or smoothies on the go without the time-consuming task of separating eggs. Egg whites offer a virtually fat-free source of protein and contain no cholesterol. When you're planning your meals, consider substituting an egg-white dish for meat at breakfast or lunch. If you're trying to gain weight, egg whites provide a healthy source of extra protein and calories.
Uses
The American Dietetic Association (ADA) suggests using liquid egg whites by themselves to make fat-free omelets or scrambled eggs or combining them with a reduced number of yolks in recipes to cut down on fat and cholesterol. If you're trying to gain weight without gaining fat, add an extra egg white to shakes, smoothies or other foods. Egg whites are a healthy way to supplement your diet with extra calories and protein, MedlinePlus notes.
Protein and Calories
For only 63 calories, 1/2 cup of liquid egg whites provides 13 g of protein, 0.2 g of fat and no cholesterol, according to the U.S. Department of Agriculture (USDA). This serving of egg whites offers 24 mcg of selenium and 0.5 mg of the B vitamin riboflavin. The Centers for Disease Control and Prevention (CDC) recommends replacing high-fat proteins such as red meat with low-fat or nonfat proteins such as egg whites as often as possible to maintain a healthy weight and prevent heart disease. Protein provides the building materials for your cells and is essential for healthy tissue growth and healing.
Egg Yolks
Before you discard those egg yolks, remember that yolks are rich in vitamin B-12, A and D, the ADA notes. Vitamin D helps your body absorb calcium and occurs in only a few foods, including egg yolks, fish, liver and fortified milk or cereals. Vitamin B-12 promotes healthy blood formation and nerve function, and only occurs naturally in animal products. You can eat a whole egg each day and maintain your cardiovascular health if you don't exceed the recommended daily total of 300 mg of cholesterol, the Mayo Clinic says. One egg yolk contains 213 mg of cholesterol.
Food Safety
When you purchase packaged egg whites, check the carton to make sure they've been pasteurized. Pasteurized egg whites are sterilized with heat before being sold to consumers. Unpasteurized egg whites are easily contaminated by salmonella or other bacteria, the U.S. Food and Drug Administration (FDA) cautions. After you've purchased liquid egg whites, keep the carton sealed and refrigerated and discard the product by the expiration date.
Substitutions
Dried, powdered egg whites offer a safe substitute for liquid egg whites if you are concerned about foodborne illness or the shelf life of liquid whites, the FDA suggests. Powdered egg whites last much longer than liquid egg whites and can easily be reconstituted with water for egg dishes or blended into protein shakes. You can also purchase cholesterol-free egg substitutes made from liquid egg whites. The Mayo Clinic recommends substituting two egg whites or 1/4 cup of cholesterol-free egg substitute for one whole egg in your recipes to reduce cholesterol.
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