Egg, white
Category: Dairy & Egg Products Method: Raw State: Frozen Characteristics: Pasteurized
Nutrition Highlights
Serving Size
Calories
14
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 | 11 (84.2%) |
| Carbohydrate | 0.8 (6.2%) |
| Fat | 0.4 (3.0%) |
| Total | 14 (100%) |
Serving: 1.0 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 25 (88.3%) |
| Protein | 2.9 (10.1%) |
| Carbohydrate | 0.2 (0.7%) |
| Ash | 0.2 (0.7%) |
| Fat | 0.05 (0.2%) |
| Total | 28 (100%) |
Serving: 1.0 oz [28g]
Benefits
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High in protein. Egg whites contain about 3.6 grams of protein per 100 grams and are a complete protein containing all essential amino acids
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Low in calories. Egg whites have only 17 calories per 100 grams and are fat-free, making them a good choice for weight control
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Rich in vitamins and minerals. Egg whites are a good source of selenium, phosphorus, potassium and vitamins B2 and B5
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May help promote satiety. The protein in egg whites can help you feel full for longer and aid in appetite control
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Versatile ingredient. Egg whites can be used in a variety of recipes from omelets and scrambles to baked goods and desserts
Risks
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Raw or undercooked eggs may contain Salmonella bacteria which can cause food poisoning
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Egg whites contain avidin which can reduce absorption of biotin (vitamin B7) if consumed in large amounts regularly
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Egg whites are low in fat and calories but a poor source of other nutrients
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Pasteurized eggs still carry a small risk of Salmonella contamination if handled or cooked improperly
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Freezing may damage the protein and texture of the egg whites
Additional Information
Eggs are a highly nutritious food and are often considered a staple in many diets. When it comes to eggs, different parts of the egg offer distinct nutritional benefits. In this case, we will focus on the nutritional benefits and risks of egg whites that are raw, frozen, and pasteurized.
Egg whites, also known as albumen, are the clear liquid surrounding the yolk in an egg. They are low in calories and fat, making them an excellent option for individuals looking to manage their weight or reduce their fat intake. A single large egg white contains approximately 17 calories and less than 0.1 grams of fat.
Protein is the primary nutrient found in egg whites and is essential for various bodily functions. Egg whites are considered a complete protein, as they contain all the essential amino acids required by the body. Consuming adequate protein is crucial for muscle growth and repair, maintaining a healthy immune system, and supporting overall cellular function.
Additionally, egg whites are a good source of vitamins and minerals. They contain vitamins such as riboflavin, niacin, folate, and vitamin B12, which play vital roles in energy production, metabolism, and red blood cell formation. Egg whites also provide minerals like selenium, potassium, and magnesium, which contribute to proper nerve and muscle function, electrolyte balance, and antioxidant defense.
The frozen attribute of egg whites primarily affects convenience and storage rather than their nutritional composition. Freezing egg whites allows for a longer shelf life, making them a convenient option for those who may not consume eggs frequently. However, it is important to thaw frozen egg whites properly before use to avoid any potential bacterial contamination.
Pasteurization is a process that involves heating the egg whites to destroy harmful bacteria, such as Salmonella. Pasteurized egg whites are considered safer to consume raw or undercooked, reducing the risk of foodborne illnesses. This attribute is particularly important for individuals who enjoy using raw egg whites in recipes like meringues, protein shakes, or homemade mayonnaise.
While egg whites offer numerous nutritional benefits, there are also a few risks to consider. Some individuals may be allergic to egg whites, experiencing symptoms such as hives, digestive issues, or even anaphylaxis. It is essential for those with known allergies to avoid consuming egg whites or any products containing them.
Moreover, consuming raw egg whites may pose a risk of bacterial contamination, specifically Salmonella. Pasteurization significantly reduces this risk, but it is crucial to ensure that the pasteurized egg whites are handled and stored properly to maintain their safety.
In conclusion, egg whites are a highly nutritious food, rich in protein, vitamins, and minerals. They are low in calories and fat, making them an excellent choice for individuals looking to manage their weight or reduce fat intake. Frozen egg whites offer convenience and extended shelf life, while pasteurization enhances safety by reducing the risk of bacterial contamination. However, it is important to be aware of potential allergies and the risk of bacterial contamination when consuming raw egg whites.