Many people choose to use only the white when creating scrambled eggs, primarily to decrease the total cholesterol level in the dish. Since scrambled eggs made solely from the whites can be somewhat bland, try mixing in flavorings like hot sauce or vegetables like chopped peppers, tomatoes or spinach for a tastier meal that is still healthy.
Calories, Fat, Cholesterol and Sodium
There are only about 16 calories in the white of one large egg. The egg white contains virtually no fat or cholesterol. It does contain about 55 mg of sodium, which is about 2 percent of your daily recommended intake of sodium. Although a healthy body does need some sodium, according to the University of Maryland Medical Center, excess sodium intake can contribute to blood pressure disorders.
Carbohydrates and Protein
One large egg white contains no carbohydrate. Obviously, this is a positive for individuals who are trying to eat a low carb diet. However, the egg white also does not contain any dietary fiber, which your body needs for proper digestive function, so make sure you include other fiber-rich foods such as raw fruits and vegetables or whole grains in your diet. The egg white also contains about 4 g of protein, which is about 8 percent of your daily recommended protein intake.
Vitamins and Minerals
One egg white contains about 54 mg of potassium, which contributes to functions like proper muscle contraction. It also contains about 2.3 mg of calcium, which your body needs for strong bones and teeth. It also contains small amounts of several of the B complex vitamins, including folate, riboflavin and B-5, which your body needs to process your food into energy.
Other Considerations
Be cautious that you do not add unwanted calories and fat to your scrambled eggs by using butter or grease to keep them from sticking to the pan; a nonstick pan or zero calorie nonstick spray are good alternatives. Similarly, be careful when mixing meats into your scrambled eggs. Bacon, sausage and ham all contain significant amounts of sodium, fat and calories. Instead, try mixing in grilled chicken cubes, or at least turkey versions of the bacon, sausage and ham.
References
- CalorieLab: Egg, White, Raw, Fresh
- University of Maryland Medical Center; Sodium In Diet - Overview; Patrika Tsai, MD; June 23, 2008
- USDA National Nutrient Database: Egg, White, Raw, Fresh
- University of Maryland Medical Center; Sodium in Diet - Overview; Patrika Tsai, MD; June 23, 2008
- University of Maryland Medical Center; Potassium; Steven D. Ehrlich; May 6, 2009
- University of Maryland Medical Center; Calcium; Steven D. Ehrlich, NMD; March 20, 2009
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