Eggs make for a delicious breakfast, lunch or dinner, eaten on their own or as part of a larger meal. Each egg contains a yolk -- rich in dietary fat, cholesterol and other nutrients -- as well as a nutrient-dense egg white. Individuals wishing to decrease their cholesterol intake may consume egg whites on their own, and fried egg whites contain a number of beneficial and essential nutrients.
Calories
The calorie content of fried egg whites depends on the amount of fat used in cooking. An egg white alone is a relatively low-calorie food, with the white from one large egg containing 17 calories. Oil, such as olive oil used in cooking, contains more calories: 119 calories per tablespoon, according to the United States Department of Agriculture. If you're looking to decrease your caloric intake, use only small amounts of oil when frying your eggs.
Protein
Fried egg whites provide a great source of protein. Each large egg white contains 3.6g of protein, accounting for approximately 85 percent of the total calories in the egg whites. Consuming egg whites regularly helps contribute to your overall protein intake, and provides building blocks, called amino acids, that allow your cells to generate new proteins that contribute to tissue health. Pair fried egg whites with other sources of protein, such as beans, to prepare a protein-packed meal.
Fat
Egg whits themselves provide only small amounts of fat: one egg white contains only 0.06g of total fat. Instead, the majority of the fat content of fried egg whites comes from the oil used in cooking. Some types if cooking oil, such as olive oil, provides healthy unsaturated fats, that may benefit your heart and blood vessels, according to the University of Michigan. Conversely, cooking egg whites in butter provides a source of saturated fat that can harm your health. Whenever possible, prepare fried egg whites using healthy oils, instead of saturated fats.
Micronutrient Content
Consuming fried egg whites also provides your body with a number of micronutrients: vitamins and minerals. Each egg white contains the essential minerals selenium and potassium, as well as small amounts of sodium, magnesium and phosphorus, and trace amounts of calcium and iron. In addition, egg whites contain the essential vitamins B-9, riboflavin and choline, according to the USDA. If you cook fried egg whites in olive oil, you will also ingest vitamins E and K, two nutrients essential for good health.
Member Comments