Nutritional Content of egg white

Nutritional Content of an Egg & Egg White

Eggs are a very versatile food. They can be eaten at any meal, used in baking and come in many varieties. For instance, whole eggs are available in liquid, powdered and of course, regular egg form. Egg whites can be separated from the yokes at home, or can be purchased in liquid and sometimes powder form. Both whole eggs and egg whites can be fried, scrambled, boiled, made into omelets and used for baked goods. However, there are nutritional differences between whole eggs and egg yokes.
One whole large egg contains about 71 calories, compared to the egg white from a large egg, which only contains 17 calories. For those who consume eggs daily, this difference can add up over time.
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There is a huge difference between the fat content of a whole egg and egg white. Egg whites contain no fat, while a large whole egg packs 5 grams of fat. For those trying to lose weight, this can have a large impact.
Egg whites also contain no cholesterol. A large whole egg has about 211 mg of cholesterol. This is very important to know for people that have heart conditions or high cholesterol problems.
Protein is important for energy and for proper organ and muscle function. It is also vital in supporting the immune system. Both whole eggs and egg whites are a good source of protein. The egg white from a large egg contains 4 grams of protein, while large whole eggs contain 6 grams, on average.
Egg whites and whole eggs contain sodium, something those on low sodium diets should take into account. The egg white from a large egg contains 55 milligrams of sodium, while a large whole egg has 70 milligrams.
Neither whole eggs nor eggs whites alone contain any carbohydrates.
According to the American Heart Association, there is no reason that whole eggs can’t be part of a heart healthy diet. It’s fine to eat as much as one whole egg a day as long as the rest of the day a person follows a low cholesterol diet. For those with heart conditions, high cholesterol or any risk factors for heart disease, its best to cut back on egg yoke consumption, or use egg whites only. (Kathy Gleason)
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Article reviewed by Mary McNally Last updated on: Apr 26, 2011

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