How Many Calories Do Egg Whites Have?
How Many Calories Do Egg Whites Have: Egg Whites? Just Egg Whites?
Many people will agree that the eggs taste mainly comes from the egg yolk, a reason why many people do not get the logic behind leaving out the yolk and just devouring the egg whites. Egg whites, although tasteless, have just as much benefits as egg yolks. What egg whites don’t have in taste, they make up for the number of calories that they contain. Cooked egg whites from a large egg only contain 17 calories. Moreover, only 3% of it is fat. The rest are protein (91%) and carbohydrates (6%). The next section will reveal the various nutrients that can qualify egg whites as an almost complete food.
Benefits of Egg Whites
Egg whites are a staple on the plates of bodybuilders and fitness enthusiasts. Contrary to popular belief, egg whites do not have a gut-wrenching taste and a pungent odor. Egg whites can be very deceiving. It may be a clear and sticky liquid component of egg but it is actually packed with a lot of nutrients. Egg white is completely devoid of fat. A regular egg (with egg yolk) has about 70-21 calories. Eggs aren’t sinful as made popular by many people. Each serving of egg white contains 2.3 mg of calcium, 1.3 mcg of folate, 3.6 mg of magnesium, 4.9 mg of phosphorus, and 6.6 mg of selenium. Calcium is important in bone building while folate plays a big role in the development of the fetus (for pregnant women) and the production of red blood cells. Magnesium slows down and reverses osteoporosis. Phosphorus, just like calcium, also has bone and teeth strengthening abilities. Selenium protects the heart against cardiovascular diseases and addresses hypothyroidism. Egg whites provide the benefits of different nutrients without the calorie gain.
Athletes and bodybuilders incorporate egg whites in their diet because egg whites are rich in protein. One whole egg (the egg yolk included) has 6 grams of protein, 4 grams of which comes from egg whites. Meat and poultry are rich sources of protein but they can be high in fat. Egg whites allow you to reap the benefits of protein without the wrath of fat.
Egg White Omelet
An egg white omelet is a common breakfast of active people. Eggs are a breakfast staple because they give the person sufficient energy to last the whole morning (sometimes, even until early afternoon). However, eggs are cholesterol culprits. Excessive intake of eggs can elevate cholesterol levels, which can lead to stroke and heart attack. However, egg white omelet does not pose the same threat. Plus, you can add other ingredients to make the egg white omelet flavorful. One serving of egg white omelet requires 3-4 egg whites. Salt and pepper are musts but you can also add bell peppers, spinach, (low-fat) ricotta cheese, sun-dried tomatoes, portobello mushroom, and olives.
Egg White French Toast
Another filling breakfast would be French toasts made of egg whites. Egg white French toasts recipes don’t differ drastically from regular French toasts. Use 4 slices of regular-sized bread for two people. Soak it in a mixture of low-fat milk (1/2 cup), cinnamon (1/8 teaspoon but you can reduce if you don’t want to reduce the overwhelming flavor), egg whites (from 2 eggs), and vanilla extract (1/4 teaspoon).
Egg White Crepes
Egg white crepes can just be as scrumptious as regular crepes, but the former has half the calories. For 3 egg whites, you need to use cup flour (whole wheat flour for lower calorie content) and cup skim milk. Add a pinch of salt if you wish, and cook the batter as you would cook any regular crepe batter. Brush the skillet lightly with vegetable oil and cook it like you would cook normal crepes. Add fruits if you wish (e.g. berries, mango) and lightly dust with confectioners’ sugar.
Processed Egg Whites
Some people don’t like going out of their way to whip up egg white recipes because of the egg yolks that will go to waste. There are processed egg whites in the supermarkets, which are made of natural egg whites. They are easier to use because you don’t have to crack eggs and discard egg yolks anymore. However, they are not the best source of protein for athletes and bodybuilders. But, for weight loss purposes, it fills the tummy faster and gives the same amount of energy.
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