Once the yolk is taken to make a meal, egg whites, usually considered less important. When in fact, white eggs also contain high nutritional value. And in fact, the egg white has been very popular due to the high protein content, but does not contain cholesterol (zero cholesterol). Cholesterol in eggs is contained in the yolk, not the egg white. So, for those who want to eat more eggs but worry about high cholesterol, egg whites can be replacement. Once separated from the yolk, in a cup, egg white contains twenty-six grams of protein. Egg whites are very versatile, can generally be used in all kinds of dishes, such as egg white omelets, sandwiches, and salads.
Many thought until today, when the egg is food contributor to high cholesterol and fat. The fact is eggs contain cholesterol, but high cholesterol in eggs is the good cholesterol (HDL). And the highest fat in eggs is unsaturated fat, it is required by the body. So there is no reason for us to stay away from eating eggs, as long as not too many. Anything that is too much, the impact is not going well too. Especially for white eggs that are often underestimated because it is less exciting, it also contains many essential nutrients for health. So if you are afraid to eat the yolk because of the calories, you can set aside the yolk and can take egg whites only.
Nutritional facts and benefits of egg white
1. Low Calorie: One large egg contains only 71 calories. According to Self Nutrition Data, if you discard the yolk, then you've wasted 55 calories of egg. That means, only the egg whites only give you 16 calories.
2. Low fat: For the low-fat diet, eat only egg whites will not add fat. This means, egg whites contain no fat at all. Fat is only found in the yolk, that is equal to 5 grams of fat, and 2 grams is saturated fat. However, the levels of saturated fat in the yolk only meet about 8 percent of the recommended daily intake.
3. Contains folate, selenium, calcium: Folate is a nutrient that is very important, especially for pregnant women for healthy brain development in the fetus. Selenium has benefits as an antioxidant, which will maintain healthy eyes and skin, while calcium is useful for maintaining healthy bones and prevent osteoporosis. And egg white contains 1.3 mcg folate, 6.6 mcg of selenium, 2.3 mg, 3.6 mg of magnesium, and 4.9 mg of phosphorus.
4. No cholesterol: One whole egg, contain very high cholesterol, even large egg is enough to meet the needs of the recommended daily cholesterol. The total amount of cholesterol in egg yolk is only contained in, the amount of 213 mg. Normal needs of our cholesterol is 300 mg per day, but can only be a maximum of 200 mg per day, if we are with diabetes or cardiovascular disorders.
5. High protein: According to the Mayo Clinic website, egg white is one of the foods that are very high protein content after chicken, fish, and lean meats. Half of the contents of the egg is a protein, that number could reach 6 grams. And according to the data of self nutrition, egg white protein more than half than the yellow, that is equal to 4 grams. But keep in mind is, nutrients will be lost if we cook the eggs by means of fry. Fry eggs will only further increase the levels of cholesterol.
6. Contains essential minerals: Egg whites contain many other important nutrients, such as potassium, calcium, phosphorus and zinc. Natural proteins from egg white is also good to produce amino acids, which are useful for muscle formation.
7. Egg white protein is more easily absorbed by the body: Other proteins derived from foods such as meat or drink, must first be broken down by the body to be absorbed. This long process that can cause our bodies will receive only one third of the original protein of the total number. Meanwhile, the protein from egg whites can be one hundred percent directly absorbed by the body.
8. Losing weight: Eating egg whites in the morning will provide energy for the body to burn fat and calories, while also going to build muscle. Research being undertaken at the Pennington Biomedical Research Center prove that, the object of the study who consumed two egg whites every morning weight was reduced by 65%, and feel more energetic than those who only eat plain bread.
9. Maintain ideal waistlines: Value calories in egg whites is 71 calories. Coupled with the high protein content, it will make us feel full longer. So the eggs are not always bad, because we can choose which parts we can consume more. So therefore, we have nothing to fear with increasing waistlines and heart problems due to eating eggs.
2. Low fat: For the low-fat diet, eat only egg whites will not add fat. This means, egg whites contain no fat at all. Fat is only found in the yolk, that is equal to 5 grams of fat, and 2 grams is saturated fat. However, the levels of saturated fat in the yolk only meet about 8 percent of the recommended daily intake.
3. Contains folate, selenium, calcium: Folate is a nutrient that is very important, especially for pregnant women for healthy brain development in the fetus. Selenium has benefits as an antioxidant, which will maintain healthy eyes and skin, while calcium is useful for maintaining healthy bones and prevent osteoporosis. And egg white contains 1.3 mcg folate, 6.6 mcg of selenium, 2.3 mg, 3.6 mg of magnesium, and 4.9 mg of phosphorus.
4. No cholesterol: One whole egg, contain very high cholesterol, even large egg is enough to meet the needs of the recommended daily cholesterol. The total amount of cholesterol in egg yolk is only contained in, the amount of 213 mg. Normal needs of our cholesterol is 300 mg per day, but can only be a maximum of 200 mg per day, if we are with diabetes or cardiovascular disorders.
5. High protein: According to the Mayo Clinic website, egg white is one of the foods that are very high protein content after chicken, fish, and lean meats. Half of the contents of the egg is a protein, that number could reach 6 grams. And according to the data of self nutrition, egg white protein more than half than the yellow, that is equal to 4 grams. But keep in mind is, nutrients will be lost if we cook the eggs by means of fry. Fry eggs will only further increase the levels of cholesterol.
6. Contains essential minerals: Egg whites contain many other important nutrients, such as potassium, calcium, phosphorus and zinc. Natural proteins from egg white is also good to produce amino acids, which are useful for muscle formation.
7. Egg white protein is more easily absorbed by the body: Other proteins derived from foods such as meat or drink, must first be broken down by the body to be absorbed. This long process that can cause our bodies will receive only one third of the original protein of the total number. Meanwhile, the protein from egg whites can be one hundred percent directly absorbed by the body.
8. Losing weight: Eating egg whites in the morning will provide energy for the body to burn fat and calories, while also going to build muscle. Research being undertaken at the Pennington Biomedical Research Center prove that, the object of the study who consumed two egg whites every morning weight was reduced by 65%, and feel more energetic than those who only eat plain bread.
9. Maintain ideal waistlines: Value calories in egg whites is 71 calories. Coupled with the high protein content, it will make us feel full longer. So the eggs are not always bad, because we can choose which parts we can consume more. So therefore, we have nothing to fear with increasing waistlines and heart problems due to eating eggs.
Egg white nutrition table from USDA Nutrient Database
