{"id":14917,"date":"2023-02-16T18:42:35","date_gmt":"2023-02-16T18:42:35","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14917"},"modified":"2023-02-16T18:42:39","modified_gmt":"2023-02-16T18:42:39","slug":"egg-whites-nutrition-high-in-protein-low-in-everything-else","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/egg-whites-nutrition-high-in-protein-low-in-everything-else\/","title":{"rendered":"Egg Whites Nutrition: High in Protein, Low in Everything Else"},"content":{"rendered":"\n<ul class=\"wp-block-list\"><li><strong>Low in calories but high in protein<\/strong><\/li><\/ul>\n\n\n\n<p>Eggs contain a variety of beneficial nutrients.<\/p>\n\n\n\n<p>However, the nutritional value of an egg can vary, depending on whether you eat the whole egg or just the egg white.<\/p>\n\n\n\n<p>This article takes a detailed look at the nutritional profile of egg whites and when compared to whole eggs.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2021\/06\/Egg-White-1296x865.jpg?w=1155&amp;h=2803\" alt=\"\"\/><figcaption>La Waziya Photography\/Getty Images<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Nutrition facts of egg whites and whole eggs<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.pinimg.com\/originals\/9e\/54\/44\/9e5444f5247fe3748002b8fdc56cfddc.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Egg whites are the clear, thick liquid that surrounds the bright yellow yolk of an egg.<\/p>\n\n\n\n<p>In a fertilized egg, they act as a protective layer to defend a growing chicken from harmful bacteria. They also provide some nutrients for its growth.<\/p>\n\n\n\n<p>Egg whites are made up of around 90%\u00a0<strong>water\u00a0<\/strong>and 10% protein.<\/p>\n\n\n\n<p>So if you remove the yolk and choose just the egg white, the nutritional value of your egg changes considerably.<\/p>\n\n\n\n<p>The chart below shows the nutritional differences between the egg white of a large egg and a whole, large egg.<\/p>\n\n\n\n<p>As you can see, an egg white contains fewer calories and micronutrients, as well as less protein and fat, than<strong>\u00a0a whole egg.<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>An egg white contains fewer calories than a whole egg. It is also lower in protein, cholesterol, fat, vitamins, and minerals.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Low in calories but high in protein<\/h2>\n\n\n\n<p>Egg whites are high in\u00a0<strong>protein\u00a0<\/strong>but low in\u00a0calories. In fact, they pack around 67% of all the protein found in eggs .<\/p>\n\n\n\n<p>They provide what is considered a complete protein, meaning it contains all nine essential amino acids in the amounts your body needs to function at its best.<\/p>\n\n\n\n<p>Due to their high protein content, eating egg whites can provide health benefits. Protein can help curb your appetite, so eating egg whites could make you feel fuller for longer .<\/p>\n\n\n\n<p>Getting enough protein is also important for maintaining and building muscle \u2014 especially if you\u2019re trying to manage your weight.<\/p>\n\n\n\n<p>Given that whole eggs provide only slightly more protein for quite a few extra calories, egg whites can be an appealing choice for people who are trying to lose weight.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>The egg whites from a large egg provide 4 grams of protein and only 18 calories. This can make them a good food choice for people trying to lose weight.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Low in fat and free of cholesterol<\/h2>\n\n\n\n<p>In the past, eggs have been a controversial food choice due to their high\u00a0<strong>saturated fat\u00a0<\/strong>and cholesterol content.<\/p>\n\n\n\n<p>However, all of the cholesterol and\u00a0<strong>fat\u00a0<\/strong>in eggs is found in the egg yolk. Egg whites, on the other hand, are almost pure protein and contain no fat or cholesterol.<\/p>\n\n\n\n<p>For years, this meant that eating egg whites was considered healthier than eating whole eggs.<\/p>\n\n\n\n<p>But studies have now shown that for most people, the\u00a0<strong>cholesterol in eggs\u00a0<\/strong>is not a problem.<\/p>\n\n\n\n<p>Nevertheless, for a small number of people \u2014 called \u201chyper-responders\u201d \u2014 eating cholesterol will raise blood levels .<\/p>\n\n\n\n<p>Hyper-responders have genes, such as the APoE4 gene, that predispose them to high cholesterol. For people with this gene or individuals with high cholesterol, egg whites may be a better choice.<\/p>\n\n\n\n<p>Additionally, given that egg whites contain almost no fat, they are significantly lower in calories than whole eggs.<\/p>\n\n\n\n<p>This can make them a good choice for people trying to limit their calorie intake and lose weight.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Egg whites are low in cholesterol and fat. This makes them a good choice for people who need to limit their cholesterol intake, as well as those trying to lose weight.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Potential risks<\/h2>\n\n\n\n<p>Egg whites are usually a safe food choice. However, they do carry some risks.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Allergies<\/h3>\n\n\n\n<p>Though egg whites are safe for most people, egg allergies can occur.<\/p>\n\n\n\n<p>Children experience egg\u00a0<strong>allergies\u00a0<\/strong>more often compared with other age groups; however, they often outgrow the condition by the time they reach 5 years old .<\/p>\n\n\n\n<p>An egg allergy is caused by your immune system incorrectly identifying some of the proteins in eggs as harmful.<\/p>\n\n\n\n<p>Mild symptoms can include rashes, hives, swelling, a runny nose, and itchy, watery eyes. People can also experience digestive distress, nausea, and vomiting.<\/p>\n\n\n\n<p>Eggs can cause a severe allergic reaction known as anaphylactic shock \u2014 though this is a rare occurrence.<\/p>\n\n\n\n<p>Anaphylactic shock causes a number of symptoms, including a drop in blood pressure and severe swelling in your throat and face \u2014 which could result in death if combined.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Salmonella food poisoning<\/h3>\n\n\n\n<p><strong>Raw egg whites<\/strong>\u00a0also pose a risk of food poisoning from the bacteria\u00a0<em>Salmonella<\/em>.<\/p>\n\n\n\n<p><em>Salmonella<\/em>&nbsp;can be present in the egg or on the eggshell, though modern farming and cleanliness practices can minimize this risk.<\/p>\n\n\n\n<p>Furthermore, cooking egg whites until they are solid significantly reduces your risk for this problem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Reduced biotin absorption<\/h3>\n\n\n\n<p>Raw egg whites may also reduce the absorption of the water-soluble vitamin biotin, which is found in a wide variety of foods.<\/p>\n\n\n\n<p>Biotin plays an important role in energy production.<\/p>\n\n\n\n<p>Raw egg whites contain the protein avidin, which can bind to biotin and stop its absorption.<\/p>\n\n\n\n<p>In theory, this could be a problem. However, you would have to eat large amounts of raw egg whites to cause a biotin deficiency.<\/p>\n\n\n\n<p>Additionally, once the eggs are cooked, avidin does not have the same effect.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>There are some risks associated with eating raw egg whites, including allergic reactions, food poisoning, and biotin deficiency. However, the risk for most people is small.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Egg whites vs. whole eggs: Which should you eat?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/meowmeix.com\/wp-content\/uploads\/2020\/09\/IMG_9398-900x885.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Egg whites are high in protein yet low in calories, fat, and cholesterol \u2014 making them a good food to include in your eating plan if you\u2019re trying to lose weight.<\/p>\n\n\n\n<p>They may also benefit those who have high protein requirements but need to watch their calorie intake, such as athletes or bodybuilders.<\/p>\n\n\n\n<p>However, compared to whole eggs, egg whites are low in other nutrients.<\/p>\n\n\n\n<p>Whole eggs contain a wide range of vitamins, minerals, extra protein, and some healthy fats.<\/p>\n\n\n\n<p>What\u2019s more, despite their high cholesterol content, one analysis found no link between egg intake and heart disease risk.<\/p>\n\n\n\n<p>In fact, the same review noted that eating up to one egg per day may reduce your risk for a stroke .<\/p>\n\n\n\n<p>Moreover, the nutrients found in eggs have been linked to a\u00a0<strong>host of health benefits.<\/strong><\/p>\n\n\n\n<p>Egg yolks are also a rich source of two important antioxidants \u2014 lutein and zeaxanthin \u2014 which help prevent eye degeneration and cataracts .<\/p>\n\n\n\n<p>Additionally, they contain\u00a0<strong>choline<\/strong>, an essential nutrient that many people do not get enough of .<\/p>\n\n\n\n<p>Eating whole eggs also makes you feel full, which can help you in eating fewer calories overall.<\/p>\n\n\n\n<p>In fact, studies have shown that eating eggs for breakfast could be helpful for lowering weight, BMI, and waist circumference.<\/p>\n\n\n\n<p>However, if you\u2019re on a very strict reduced-calorie diet, have a family history of high cholesterol and heart disease, or already have high levels of cholesterol, egg whites may be a healthier choice.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong><\/p><p>Egg whites are lower in calories than whole eggs. However, they also lack many of the beneficial nutrients found in egg yolks.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">The bottom line<\/h2>\n\n\n\n<p>Egg whites are a high-protein, low-calorie food.<\/p>\n\n\n\n<p>Yet for most people, there are not many benefits to choosing egg whites over whole eggs, as whole eggs provide you with many more beneficial nutrients.<\/p>\n\n\n\n<p>That said, for some people \u2014 particularly those who need to limit their cholesterol intake \u2014 egg whites can be a good food choice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Low in calories but high in protein Eggs contain a variety of beneficial nutrients. However, the nutritional value of an 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