Many people will remove the yolk from a hard-boiled egg or make scrambled egg whites instead of whole eggs to avoid the cholesterol contained in the egg yolk. Unfortunately, the egg white contains much lower levels of nutrients than the yolk. The egg white is still a source of selenium and riboflavin, in addition to low levels of other nutrients, but you lose the majority of the vitamins and minerals in an egg when you discard the yolk.
Basic Nutrition Information
One egg white provides 17 calories, 3.6 grams of protein, 0.1 grams of fat, 0.2 grams of carbohydrate and no fiber, according to the USDA Food and Nutrient Database. Egg whites are mainly a source of protein with minimal other nutrients as compared to a whole egg.
Selenium
One egg white provides 6.6 micrograms of selenium. The daily requirement for adults is 55 micrograms, so one egg white provides more than 10 percent of your daily requirement for selenium. This essential mineral acts as an antioxidant and is involved in the production of thyroid hormones, which regulate your metabolic rate.
Riboflavin
Riboflavin, or vitamin B-2, is vital for deriving energy from the food you eat and detoxifying drugs and toxins. Riboflavin also has antioxidant functions. Riboflavin may also be useful in the prevention of cataracts and migraines, according to Oregon State University's Linus Pauling Institute. The daily requirement for riboflavin for adults is 1.3 milligrams for men and 1.1 milligrams for women. One egg white provides 0.15 milligrams of riboflavin, or more than 10 percent of your daily requirement.
Nutrients in a Whole Egg
The egg yolk is a source of many beneficial nutrients, including vitamins A and D, folate and choline. One whole egg has 80 micrograms of vitamin A and 41 international units of vitamin D, while the egg white contains no vitamin A or D. Similarly, a whole egg has 24 micrograms of folate, while the egg white has only 1 microgram. Egg are also an excellent source of choline, with one egg providing 126 milligrams, while an egg white has 0.4 milligrams of choline. These nutrients support a variety of processes in your body. For example, choline and folate both help prevent neural tube defects when taken in adequate amounts by pregnant women. Vitamin A is involved in growth, vision and reproduction among other processes. Vitamin D is vital for bone health and may help prevent autoimmune disease and certain types of cancer, according to the Linus Pauling Institute.
References
- USDA Food and Nutrient Database: Egg, White, Raw, Fresh
- USDA Food and Nutrient Database: Egg, Whole, Raw, Fresh
- Linus Pauling Institute; Selenium; Jane Higdon, et al.; January 2009
- Linus Pauling Institute; Riboflavin; Jane Higdon, et al.; June 2007
- Linus Pauling Institute; Folic Acid; Jane Higdon, et al.; May 2011
- Linus Pauling Institute; Choline; Jane Higdon, et al.; August 2009
- Linus Pauling Institute; Vitamin A; Jane Higdon, et al.; November 2007
- Linus Pauling Institute; Vitamin D; Jane Higdon, et al.; June 2011
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