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Are Egg Beaters Nutritious?

Feb 23, 2011 | By Jill Corleone, RD

Regular chicken eggs are a good source of protein, iron, vitamin A and vitamin D; however, chicken eggs are also high in cholesterol. If you have a history of high cholesterol, you need to limit your egg yolk intake to twice a week. Egg Beaters, a product that combines egg whites with vitamins and minerals, allows you to enjoy the taste of eggs without the cholesterol.

Low in Calories

When it comes to maintaining a healthy weight, you need to balance the number of calories you eat with the same amount you expend. Choosing foods lower in calories allows you to eat a greater volume of food, which can help with hunger control. Egg Beaters contain fewer calories than regular eggs. A 1/4 cup serving of regular eggs contains only 30 calories, while the same serving of regular eggs contains 87 calories.

Fat Free

Fat is an essential nutrient. It supplies your body with energy, helps you absorb fat soluble vitamins and makes up the membrane of your body's cells. However, not all fats act the same in the body. High intakes of saturated fat and dietary cholesterol can increase your body's cholesterol levels and increase your risk of heart disease. Choosing more low saturated fat, low cholesterol foods can help lower your risk of heart disease. The USDA recommends you limit your intake of saturated fat to less than 10 percent of your total calories and cholesterol to less than 300 mg a day. Egg Beaters, as a fat-free and cholesterol free food, can help you limit your intake.

Good Source of Protein

Eggs are considered a high-quality source of protein because they contain all of the essential amino acids. The egg whites in Egg Beaters supply the same essential amino acids, also making this product a good source of protein without the fat. A 1/4-cup serving contains 6 g of protein, versus 8 g of protein found in the same serving of a whole egg.

Provides Essential Vitamins and Minerals

Egg Beaters fortifies its product to help you meet your vitamin and mineral needs. A 1/4-cup serving meets 15 percent of your daily value for vitamin A, 10 percent of you vitamin D needs, 6 percent of your daily iron needs and 2 percent of you daily calcium needs. It is also a good source of the B vitamins, including thiamin, riboflavin, folate, vitamins B-6 and B-12.

Higher in Sodium

Egg Beaters are slightly higher in sodium than regular eggs. A 1/4-cup serving contains 115 mg, while the same serving of regular eggs contains 87 mg and the same serving of just egg whites contains 101 mg. High intakes of sodium can increase your risk of high blood pressure, and a healthy diet should limit daily sodium intake to less than 2,300 mg a day. Pay attention to the sodium content of your entire diet to help keep intakes within an acceptable range.

References

Article reviewed by Mia Paul Last updated on: Feb 23, 2011

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