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. 2 egg whites is about the same as ¼ cup of egg whites.
Are egg whites good for you?
Eggs whites are great for many things, including weight loss and building muscle. We don’t necessarily agree with the word ‘healthy’ here: see below for more details. In summary, egg whites are a nutritious, protein-rich food choice, especially beneficial for those looking to manage their fat and cholesterol intake while still consuming essential proteins and some vitamins and minerals. However, by foregoing the yolk, you do miss out on many vitamins, minerals and fats. When possible I try to eat my eggs whole (not in one bite, just to be clear, but the entire egg) to get the whole range of benefits.
What else is in an egg? Egg white nutritional data
2 egg whites contain 34.4 calories per serving. Here’s a quick overview of 1 serving of 2 eggs: Hen’s egg whites are also a good source selenium and riboflavin.
Does the cooking method change how much protein is in 2 eggs?
Whether egg whites are scrambled, boiled, fried, poached or eaten raw doesn’t really change how much protein is in them. There are be a few exceptions though. For example, there could be more fat and calories in fried egg whites if they are cooked in oil. There could also be more protein in scrambled egg white if milk or cheese is added. Contrary to popular belief, eating cooked eggs over raw eggs actually offers a little MORE protein, so no need to gulp them down raw! This is not because there is suddenly more protein, but because our bodies can absorb the protein better. This is attributed to the improved bioavailability of protein in cooked eggs. This goes for egg whites, too. As well as being high in protein, an egg also has lots of other important nutrients. Egg whites can also help with weight loss. You lose some of those nutrients when you take away the yolk. Overall the egg is a brilliant, balanced source of both macronutrients and micronutrients for humans, and is probably at its best when eaten whole.
Is it safe to eat 2 egg whites per day?
Yes, it is generally considered safe to eat 2 egg whites a day. We would also recommend eating whole eggs unless you have a medical reason not to. For example, those with (or a high risk of) cardiovascular disease or diabetes are recommended to eat no more than one whole egg per day. There is currently no longer any “recommended upper limit” for egg ( including egg white) intake, and no specific data that can be used for more than 1 per day – positively or negatively. I would advise erring on the side of caution and limiting to 2-3 egg whites a day to be safe.
How to eat 2 egg whites a day?
You can try adding more egg whites to your diet with these recipes: Make healthy scrambled egg whites. Elevate your breakfast with an egg white breakfast wrap. Satisfy your sweet cravings with this nougat recipe. We don’t have any egg white recipes yet!
How much protein is in…
How much protein is in a cup of egg whites?
