We have taken our data from the U.S. Department of Agriculture. Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. 1 egg white is about the same as 2 tablespoons (⅛ cup) of egg whites.
Are egg whites good for you?
Egg whites serve various purposes, such as aiding in weight loss and building muscle. We don’t necessarily agree with the word ‘healthy’ in this context: see below for further details. In summary, egg whites stand as a nutritious, protein-rich option, especially beneficial for those managing fat and cholesterol intake while obtaining essential proteins, vitamins, and minerals. However, by skipping the yolk, you do miss out on many vitamins, minerals and fats. I make an effort to consume my eggs whole (not in a single bite, just to be clear, but the entire egg) to ensure I obtain the full spectrum of benefits.
What else is in an egg? Egg white nutritional data
1 egg white contains 17.2 calories per serving. Here’s a quick overview of 1 serving of 1 egg: The egg whites of hen’s eggs also serve as a notable source of selenium and riboflavin.
Does the cooking method change how much protein is in 1 egg white?
The method of preparing egg whites, whether they are scrambled, boiled, fried, poached or eaten raw, doesn’t generally alter the protein content. There are a few exceptions to consider though. For example, fried eggs may contain more fat and calories if cooked in oil. Similarly, adding milk or cheese to scrambled egg whites can increase their protein content. Contrary to common belief, eating cooked eggs instead of raw ones can actually provide a slightly higher protein intake. This is not due to a sudden increase in protein content but rather because our bodies can absorb the protein more efficiently. This enhanced bioavailability applies to egg whites as well. In addition to being a rich source of protein, an egg offers numerous other nutrients. Egg whites are also beneficial for weight loss. It’s worth noting that removing the yolk results in the loss of some of these nutrients. Overall the egg remains a fantastic, well-rounded source of both macronutrients and micronutrients for humans. It is probably at its best when consumed whole.
Is it safe to eat 1 egg white per day?
Yes, it is generally considered safe to eat 1 egg white a day. We would also recommend including whole eggs in your diet unless there is a medical reason not to do so. For example, those with (or a high risk of) cardiovascular disease or diabetes are advised to limit their whole egg intake to no more than one egg per day. Currently, there is no established “recommended upper limit” for egg ( including egg white) intake, and no specific data beyond one egg per day, either positively or negatively. As a precautionary measure, I would advise limiting it to 2-3 egg whites a day to be safe.
How to eat 1 egg white a day?
Consider these recipes to eat 1 egg white a day: Try some spicy candied pecans. Make a romantic Pink Lady cocktail.
How much protein is in…
How much protein in a cup of egg white?
