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. 3 egg whites is about the same as 3/8 cup of egg whites.
Are egg whites good for you?
Eggs whites offer various benefits, including weight loss and muscle development. We don’t necessarily agree with the word ‘healthy’ here: see below the trade-offs associated with omitting the yolk. In summary, egg whites are beneficial for those looking to manage their fat and cholesterol intake while ensuring essential protein, along with some vitamins and minerals. They offer a nutritious and protein-packed dietary option. However, it’s important to note that by foregoing the yolk, you do pass up many vitamins, minerals and fats. In practice, I make an effort to consume eggs in their entirety whenever possible (not in one bite, but the whole egg). This ensures I get the whole range of benefits.
What else is in an egg? Egg white nutritional data
3 egg whites contain 51.6 calories per serving. Here’s a quick overview of 1 serving of 3 eggs: Hen’s egg whites are also a good source selenium and riboflavin.
Does the cooking method change how much protein is in 3 eggs?
Whether egg whites are scrambled, boiled, fried, poached or eaten raw doesn’t significantly alter their protein content. However, there are a few exceptions. For instance, if fried egg whites are cooked in oil, they may contain more fat and calories. The protein could also increase in scrambled egg whites if milk or cheese is added. Contrary to popular belief, choosing cooked eggs over raw eggs actually results in MORE protein. This is not because there is suddenly more protein, but due to higher protein absobtion. This improved bioavailability goes for egg whites as well. So there’s no need to eat them raw! In addition to protein, an egg also contains various essential nutrients. Egg whites can contribute to weight loss, although some of these nutrients are lost when the yolk is removed. In general, the egg is an excellent and balanced source of both macronutrients and micronutrients for humans, and is likely at its nutritional best when consumed whole.
Is it safe to eat 3 egg whites per day?
Yes, it is generally considered safe to eat 3 egg whites a day. We would also recommend choosing whole eggs for your diet unless there is a medical reason to avoit them. For individuals with (or a high risk of) cardiovascular disease or diabetes, it is recommended to restrict whole egg consumption to no more than one egg per day. Currently, there is no defined “recommended upper limit” for overall egg intake ( including egg whites), and no specific data indicating positive or negative effects beyond one egg per day. As a precaution, I would advise limiting egg white intake to 2-3 per day to ensure safety.
How to eat 3 egg whites a day?
Experiment with egg whites using these recipes: Try making meringue hearts with whipped cream and raspberries. Bake some chocolate meringue cookies.
How much protein is in…
Protein in a cup of egg whites
