Egg whites are a reasonable substitute for whole eggs if you want to minimize cholesterol. Egg yolks contain 213 mg of cholesterol. Egg whites, on the other hand, contain no cholesterol, but offer protein and the consistency you may need to make an omelet or baked goods. When you cook with egg whites, substitute two egg whites for each egg called for in the recipe.
Nutrients
Egg whites contain about 55 percent of the protein of the egg; the yolk contains the remaining protein and other nutrients, primarily cholesterol and fat. One large egg white contains 16 calories and 3.6 g of protein. It contains a negligible amount of carbohydrate and no fat. It contains 1 mcg of folate, 2 mg of calcium, 55 mg of sodium and 4 mg of magnesium.
Considerations
If you are allergic to eggs, it may be the protein in egg whites to which you are allergic. While some are allergic to yolks, the protein in whites also causes allergic response. In fact, it is more typical to be allergic to the whites of an egg than the yolks. The good news is that by about 5 years of age, most children outgrow any type of egg allergy, and eggs can be added back into the diet.
Cooking
If you're beating egg whites to either create a meringue or add to a cake recipe, keep in mind that egg whites increase six to nine times beyond their original size when beaten. Use a glass or stainless steel bowl to ensure that no fat or grease is in the bowl. Any fat or grease prevents peaks from forming when beating the egg whites. Beat egg whites at room temperature. If you've just separated the whites from an egg removed from the refrigerator, let the whites sit for 30 minutes. If you don't have time, set the bowl in warm, not hot, water and stir them to increase the temperature. When adding dry ingredients, don't add them all at once to the beaten whites. Instead, add them 2 to 3 tbsp. at a time to allow the ingredients to mix with the whites and dissolve, if necessary.
Typical Foods
Use egg whites as a substitute for full eggs in omelets, frittatas, french toast, pancakes and other breakfast foods. Add them to baked recipes, making sure you've added the appropriate number of egg whites to substitute for the eggs to make the baked item moist. Create meringues by whipping them to stiff peaks and adding sugar, then baking. Fill the meringues with ice cream or fresh fruit for a tasty and low fat dessert.
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