Egg whites are an easy, low-fat alternative to whole eggs. They are mostly protein and water and are high in vitamins and minerals. Eggs whites usually come from chicken eggs and are available in liquid or dry powder form. The U.S. Department of Agriculture (USDA) requires that all eggs produced in the United States undergo pasteurization, but this process does not alter the nutritional value of the egg whites.
What Are Egg Whites?
Egg whites are made from the clear liquid ("albumen") found inside a chicken egg and are made up of mostly protein and water. Manufactured egg whites can come in both liquid and dry powder form.
Nutritional Information
One oz. of egg white contains 13 calories and 3 grams of protein, with no fat, carbohydrates or cholesterol. The protein found in egg whites contains high levels of all nine essential amino acids, as well as small amounts of calcium, magnesium, potassium and sodium.
Pasteurization
The USDA requires that all egg products manufactured for distribution in the United States be pasteurized to kill harmful bacteria. The pasteurization process does not alter the color, flavor or nutritional value of the egg whites.
Cooking and Eating
Egg whites can be prepared and consumed the same as whole eggs. Although pasteurized egg whites can be consumed without cooking them first, the USDA does not recommend it.
Egg White Alternatives
If you are unable to consume eggs, you may be able to use milk, mayonnaise or pureed fruit as an alternative. Consult your recipe for an appropriate substitute.
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