Nutrition In Raw Egg Whites

Because an egg white contains more than half of the protein but almost none of the fat contained in whole egg, egg whites have long been considered an excellent source of low fat protein. Many restaurants offer egg white only omelets to offer patrons low-fat options and many baked good recipes call for only egg whites.

Calories and Protein

One cup of raw egg whites contains 126 calories. The majority of these calories come from protein. Each cup of egg whites contains 26.5 g of protein, which provides 58 percent of the daily value for women and 47 percent for men. Egg whites contain all nine essential amino acids. You must obtain essential amino acids through your diet because your body cannot produce them. Egg whites are particularly high in the essential amino acid leucine. Leucine protects your muscles, provides fuel to your body and promotes healing.

Fat and Cholesterol

Because nearly all of the fat in an egg is in the yolk, egg whites are very low in fat. One cup of raw whole eggs contains more than 23 g of fat, but one cup of egg whites contains less than 1 g. The yolk also contains all of the cholesterol in an egg. One cup of raw whole eggs contains more than 900 mg of cholesterol, which is three times the maximum amount recommended per day. One cup of egg whites contains no cholesterol.

Minerals

Raw egg whites are high in sodium. One cup contains 403 mg, which supplies 18 percent of the 2,300 mg recommended per day. If you are over 50 or have heart problems, you should eat less than 1,500 mg of sodium per day. One cup of egg whites has more than 25 percent of this amount. Egg whites are also high in selenium. One cup contains 48.6 mg, which provides nearly 90 percent of the daily value. Selenium is an antioxidant so it works to protect your body from oxidative stress, which is the result of daily metabolism and exposure to pollution.

Vitamins

One cup of raw egg white provides 82 percent of the daily value of riboflavin, also known as vitamin B-2. Riboflavin assists in metabolism, promotes formation of red blood cells and supports digestive tract health. Raw egg whites also supply 9 percent of the daily value of pantothenic acid per cup. Pantothenic acid, or B-5, helps you make neurotransmitters, which transmit nerve impulses throughout your body. Unlike whole eggs, which provide more than 30 percent of vitamin A, more than 25 percent of vitamin D and more than 15 percent of vitamin E per cup, egg whites contain no fat-soluble vitamins.

Warnings

Although raw egg whites contain a large amount of essential nutrients, they can also contain harmful bacteria such as salmonella. For this reason, it is best to cook your egg whites before consuming them.