Egg, white
Category: Dairy & Egg Products Method: Raw State: Fresh
Nutrition Highlights
Serving Size
Calories
17
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 14 (84.5%) |
| Carbohydrate | 1.0 (5.7%) |
| Fat | 0.5 (3.0%) |
| Total | 17 (100%) |
Serving: 1 large [33g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 29 (87.6%) |
| Protein | 3.6 (10.9%) |
| Carbohydrate | 0.2 (0.7%) |
| Ash | 0.2 (0.6%) |
| Fat | 0.06 (0.2%) |
| Total | 33 (100%) |
Serving: 1 large [33g]
Benefits
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Egg whites are a low-calorie, high-protein food. They provide 3 grams of protein per egg white with only 17 calories
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Egg whites are a complete protein, containing all essential amino acids. This makes them a quality protein source that helps build and repair muscles
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Egg whites are low in fat and cholesterol-free. They contain no saturated fat or trans fat which is beneficial for heart health
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Egg whites contain various vitamins and minerals like selenium, phosphorus, riboflavin and vitamin B5. These support overall health and well-being
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The protein in egg whites helps promote fullness and satiety. This can aid weight management efforts by reducing appetite and calorie intake
Risks
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Egg whites contain avidin, a glycoprotein that can bind to biotin (a B vitamin) and prevent its absorption in the body. However, cooking egg whites destroys avidin
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Raw egg whites contain a protein called lysozyme that can cause allergic reactions in some people
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Eating raw eggs risks exposure to salmonella bacteria contamination. Cooking eggs to an internal temperature of 160°F kills any salmonella present
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Egg whites are a pure protein source and contain no fat, carbohydrates or fiber. They should be consumed as part of a balanced diet
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Consuming a large amount of raw egg whites could potentially cause biotin deficiency over time due to the avidin content, though it would take a very high intake
Additional Information
Egg, white, raw, fresh, is a nutrient-dense food that offers several health benefits. The primary attribute of egg whites is their high protein content, making them an excellent choice for individuals seeking to increase their protein intake while minimizing calorie and fat intake. However, it is important to note that consuming raw egg whites carries certain risks.
Starting with the nutritional benefits, egg whites are a rich source of high-quality protein. They contain all the essential amino acids required by the body for various functions, including muscle repair, enzyme production, and hormone synthesis. Protein is also known to promote satiety, making egg whites a great option for those looking to manage their weight or build lean muscle mass.
Egg whites are virtually fat-free, cholesterol-free, and low in calories. This makes them an ideal choice for individuals with specific dietary needs, such as those with cardiovascular concerns or those aiming to reduce their overall calorie intake. By separating the egg white from the yolk, you eliminate the majority of the fat and cholesterol content found in whole eggs.
Additionally, egg whites are a good source of vitamins and minerals. They contain essential nutrients such as vitamin B2 (riboflavin), which is involved in energy production and cellular function, and vitamin B3 (niacin), which aids in metabolism and supports healthy skin. Egg whites also provide minerals like potassium, magnesium, and selenium, which play crucial roles in maintaining proper bodily functions.
While egg whites offer numerous nutritional benefits, consuming them raw poses certain risks. Raw egg whites may contain a protein called avidin, which can interfere with biotin absorption in the body. Biotin, also known as vitamin B7, is essential for healthy hair, skin, and nails. However, the risk of biotin deficiency from consuming raw egg whites is relatively low, as the body's biotin stores are usually sufficient to compensate for any potential interference.
Another concern with consuming raw egg whites is the risk of bacterial contamination, primarily from Salmonella. Raw eggs can harbor harmful bacteria on their shells, and if not handled and stored properly, this bacteria can penetrate the eggshell and contaminate the egg white. Salmonella infection can lead to symptoms such as diarrhea, abdominal pain, fever, and vomiting. To reduce the risk of bacterial contamination, it is recommended to cook eggs thoroughly before consuming them.
In conclusion, egg whites are a highly nutritious food choice, primarily due to their high protein content and low calorie and fat content. They provide essential amino acids, vitamins, and minerals, making them beneficial for muscle repair, weight management, and overall health. However, consuming raw egg whites carries the risk of bacterial contamination and potential interference with biotin absorption. Therefore, it is generally recommended to cook egg whites thoroughly to ensure food safety and maximize their nutritional benefits.