Are Egg Beaters Healthy?

Scrambled Eggs top of toasted bread
You can make healthy scrambled eggs using Egg Beaters, as long as you don't overdo it with the butter. (Image: Battuhan/iStock/Getty Images)

Egg Beaters are convenient liquid egg products that come in Original, Southwestern Style, Garden Vegetable or Cheese & Chive flavors. They can be a healthy addition to your low-calorie or low-carbohydrate diet if you are trying to lose weight, or to your regular diet if you want to increase your protein intake. Just remember to eat them only as part of an overall balanced diet.

Cholesterol

Egg Beaters can be a healthy choice because they are cholesterol-free, while regular eggs have 210 mg cholesterol each. Cholesterol from your food can raise cholesterol levels in your blood and increase your risk for heart disease, so the Dietary Guidelines from the U.S. Department of Health and Human Services suggest limiting your cholesterol to 300 mg per day. If you miss eating eggs because you're on a low-cholesterol diet, Egg Beaters can be a healthy substitute for regular eggs in egg dishes, such as omelets or scrambled eggs, or in baking recipes.

Lean Protein

Egg Beaters are lean protein sources because they provide 5 to 6 g protein per serving, and only 25 to 35 calories, 0 to 1 g fat and 0 to 0.5 g saturated fat. The protein in Egg Beaters is "high quality," which means it provides each of the essential amino acids that you need for your diet. Choose lean proteins instead of fattier meats and cheeses that may have a lot of calories or saturated fat.

Sodium

Some varieties of Egg Beaters are healthier than the flavored ones, if you are on a low-sodium diet. The original Egg Beaters and Egg Beaters Whites provide 75 to 115 mg sodium per serving. Garden Vegetable supplies 160 mg, the Southwestern Style has 180 mg and the Cheese & Chive flavor has 210 mg in 1/4 cup. A high-sodium diet can increase your risk for heart disease and stroke, and the 2010 Dietary Guidelines recommend keeping your daily sodium intake to no more than 2,300 mg, if you are a healthy adult.

Vitamins and Minerals

Most kinds of Egg Beaters are good sources of some essential nutrients. They provide 10 to 15 percent of the daily value for vitamin A, 25 to 50 percent of the daily value for riboflavin and 8 to 10 percent of the daily value for folic acid and zinc. Most of the vitamins and minerals in eggs are from the egg yolks, not the whites. Egg Beaters Whites only contain egg whites, and they do not provide the same levels of essential vitamins and minerals as the other varieties of Egg Beaters. They contain no vitamin A, vitamin C, calcium or iron.

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