Nutrition of egg whites?
When one thinks of the amazing nutrition that is found in eggs we usually see in our mind the picture of a body builder chugging back a glass of raw eggs.
How times do change, body builders still gulp back the eggs, but in a much different way. It has now become popular to throw away the yellow yolk of the egg and to eat only the whites.
What they don't realize is that by doing so they are also losing a tremendous amount of the egg's nutrition.
Egg whites are a great source of protein, but they don't hop onto the podium for being an eggs richest area of nutrition, it's the small yellow egg yolk that gets to hold that claim to fame.
How do you like your eggs?
Cholesterol in eggs
You have probably heard the rumor that eggs are high in cholesterol, and that the yolk of the egg is where most of that cholesterol hides, well this is all very true.
The average large egg contains about 212 mg of cholesterol while the daily recommendation for total cholesterol intake is for between 200 and 300 mg per day. Consuming just one large egg can put you over your entire day's cholesterol limit.
It's for this reason that those individuals searching for a protein heavy diet plan, or those looking to reduce their cholesterol intake, are switching to eating only the whites of their eggs instead. But is this a good thing? Perhaps not.
100 percent of an eggs cholesterol is in it's yolk but so is the majority of the eggs nutrients. When you throw away the yolk of an egg you also throw away the main bulk of nutrition that you would otherwise have consumed.
Comparison of nutrients in one large whole egg compared to just the white from one large egg.
Whole Egg Egg White
6.3 g protein 3.6 g protein
293 iu Vitamin A 0 iu Vitamin A
.5 mg Vitamin E 0 mg Vitamin E
.1 mcg Vitamin K 0 mcg Vitamin K
.6 mcg VitaminB12 0 mcg Vitamin B12
.6 mg Iron 0 mg Iron
.5 mg Zinc 0 mg Zinc
25 mg Calcium 2.3 mg Calcium
22.0 mcg folate 1.3 mcg folate
113 mg Choline .4 mg Choline
86 mg Phosphorus 4.9 mg Phosphorus
63 mg Potassium 53.8 mg Potassium
5.0 mg Magnesium 3.6 mg Magnesium
212 mg cholesterol 0 mg cholesterol
62 mg sodium 55 mg sodium
77 calories 16 calories
It is interesting to note that the cholesterol is found within the nutrient rich yolk yet the majority of sodium (salt) is found within the egg white.
So should you eat the yolk of an egg or just the white?
Eggs are one of just a few complete sources of protein. Because eggs are a complete protein they are also a good source of energy and a rich source of nutrients. Eggs are also a very filling food and will help to keep you feeling full for a longer period of time then most other breakfast foods will.
If your cholesterol is high then you may want to limit your intake of eggs, otherwise go ahead, and enjoy an egg for breakfast (the whole egg).
The protein, calcium, vitamins and minerals within that complete egg are nutrients important to a healthy and balanced diet plan.
The egg yolk is a rich source of protein, vitamins, and nutrients. Egg whites are high in sodium and not a great source of nutrients when compared to what the yolk of an egg has to offer up.
Powdered eggs are ideal as a camping, hiking, or emergency survival food.
High in protein and other essential nutrients one egg can be a great way to start your day. Powdered eggs are great for cooking up scrambled eggs, omelets, or adding into baked goods. Powdered eggs are great when freezer space is limited or for putting away as an emergency survival food.
Egg yolks, egg whites, or both?
Bon Appetit'
If you love eggs then you may want to read up on a few more nutrition related articles on eggs.
The Nutritional Value Of Hard Boiled Eggs: There is a lot of nutritional value in hard boiled eggs. Eggs are an almost complete food in and of themselves. The reason that this little oval shaped object that we fondly refer to as an egg is so nutritious is no accident of nature...The Nutritional Value Of Hard Boiled Eggs.
The Nutritional Value of Egg Whites: Eggs are the perfect protein and one of only a few sources of satisfying our body's complete protein needs. Eggs also containing a vast array of vitamins, minerals and other essential nutrients that we require for optimum health...The Nutritional Value of Egg Whites.
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