How much protein in egg white is a common question amongst aspiring bodybuilders. There are huge amounts of advantages in cooked egg white nutrition. Included in a diet as a regular food, they are a superb source of good nutrition as well as being very healthy and delicious too.
There are a number of benefits cooking with egg whites because they are an excellent source of protein and as mentioned, provide essential nutrition for men, women and children. In egg whites nutrition it is well-known that the whites contain more than 4g of protein.
Additionally, eggs as a whole are an inexpensive source of vitamin and mineral rich food. Over and above the protein, the nutritional value of an egg white contains riboflavin and selenium, plus 55 mg of potassium and 55 mg of sodium, and other trace minerals.
How Much Protein In Egg White?
Let’s look at the nutrition facts of egg whites.
Egg whites nutrition facts state that they are a low calorie food with a total content of just 17 calories in each. They are infinitely healthy because, unlike the yolk, they do not contain cholesterol or saturated fat. This is one reason why they are often suggested as a good food for those suffering with heart problems or for diabetics.
Of course, cooked egg white nutrition also depends on what is used to prepare it. So, if using fat, oil or butter, the cholesterol and fat content will rise significantly. Therefore, if egg white is selected for a low calorie diet, use something low in fat when cooking for the best results.
It should be mentioned that the nutritional facts of egg whites also state that they do not contain any sugar or carbohydrates.
The following (large) egg white nutrition facts show the goodness inside just one egg white:
- Fat 0g
- Calories 17g
- Cholesterol 0g
- Protein 4g
- Sodium 55mg
- Calcium 2.3mg
- Magnesium 3.6mg
- Phosphorous 4.9mg
- Carbohydrate 0g
- Sugar 0g
Egg White Nutrition Benefits
So what are the benefits of the above egg white nutrition info?
Egg white nutrition value contains 55g of potassium; this is an essential mineral to keep bones strong and the heart functioning well. It also aids organ and cell function. There are studies to show that potassium lowers blood pressure by widening blood vessels.
It is also important to mention that the nutrition in one egg white contains the same equal amount of sodium and potassium. These two major minerals work in conjunction with each other.
- Together, they support the body’s membranes. For example,
- They are used when muscles contract.
- When messages are transmitted through the nerves.
- As well as when the heart beats
- And also when nutrients are transferred through the cells.
It is abundantly clear when looking at hard boiled egg white nutrition facts, by eating just one the body has enough potassium and sodium per day to perform these important tasks.
Cooked Egg White
Cooked egg white nutrition contains approximately 4g of protein and protein is paramount in keeping muscles strong. Protein has plenty of benefits; it provides energy and helps in promoting a healthy weight because it gives a fuller feeling for longer than sugary foods. For example, just one boiled egg whites nutrition gives 5% of a person’s protein requirements for the day.
Nutrition In An Egg
The nutrition in an egg white also has B2 (Riboflavin) and 62% of an egg’s vitamin B2 is found in the egg white alone. Riboflavin is important for energy release and improves metabolism, production of red blood cells and additionally, it is an essential antioxidant fighting free radicals and promoting good health and wellbeing.
Egg White Nutritional Facts
There is much evidence today stating that protein rich diets are linked to lower blood pressure. Egg white nutritional facts also show also that they possess a peptide derived from protein called RVPSL. This reduces blood pressure by preventing the enzymes which cause the increase and makes nutrition in egg whites an excellent way of helping to control high blood pressure.
Conclusion On Egg White Protein
Finally, nutrition in one egg white provides just 71 calories. This is superb for those seeking a low-calorie foods in small amounts. There is also 1.3mcg of folate and 6.6mcg of selenium.
A tip if you want to save the hassle of separating eggs every time you want to make an omelette. Consider buying liquid egg whites.
There are suppliers now that sell them in smaller bottles or cartons that do not require refrigerated storage.
It not only saves time, but also the liquid egg white nutrition comprises 100% bioavailability. This ensures that every ounce of protein is used in the body. In conclusion, there is much to be applauded in egg white nutrition.
Please feel free to leave your comments below. I would love to hear what your thoughts are on egg white nutition.