Egg whites can be a dieter's best friend. Low in calories and fat, they can be used in a variety of dishes. Once eggs are hard-boiled, they are an ideal addition to salads, sandwiches and soups. Prepare hard-boiled eggs and use the whites to enhance your meals without adding many additional calories.
Calories
Eggs are fairly low in calories, as one large egg provides 72 calories, according to the U.S. Department of Agriculture. Eat an egg without the yolk, however, and the calorie count goes down considerably. One large egg white contains only 17 calories. This makes the egg white a boon for dieters who love hard-boiled eggs but who want to eat them without the fat.
Basic Nutrition
Many people who eat hard-boiled egg whites do so because egg whites are very high in protein but contain no fat. For example, a large egg white, hard-boiled or not, provides almost 4 g of protein. Since protein increases satiety, dieters can eat hard-boiled egg whites to help curb their appetite. A hard-boiled egg white provides a trace amount of carbohydrate -- less than .25 g. Egg whites do not contain fiber.
Vitamins and Minerals
Most of the vitamins and minerals in an egg come from the yolk. A hard-boiled egg with the yolk provides iron, many of the B vitamins and Vitamins A and E. It is also high in lutein, a nutrient that is important for eye health. Take away the yolk, however, and you'll also be taking away most of the vitamins and minerals. A hard-boiled egg white provides only trace amounts of nutrients.
Uses
Hard-boiled egg whites are a versatile food that you can use to increase the protein content of many dishes. Chop them and add them to a salad, sprinkle them on the top of soup or even add them to a curry for texture and visual interest. Make a low-calorie egg salad by using two hard-boiled egg whites for each whole hard-boiled egg that you use. Prepare a low-calorie version of deviled eggs by using filling the egg whites with a low-calorie filling such as a nonfat yogurt dip.
Preparation
Having hard-boiled egg whites on hand can make food preparation much easier if you eat them often. Cook several at once by putting a single layer in a pot and covering with cold water. Bring to a boil, turn off the heat and cover the pot. Allow the eggs to sit in the hot water for 15 minutes. If your eggs are jumbo, allow to sit for 18 minutes. If they are medium-sized, let them sit for 12 minutes. Run the eggs under cold water when they are done. Keep them in the refrigerator so that they will be handy when you need one for a snack or meal.
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