Egg whites are high in protein, low in fat, calories, and cholesterol, and contain magnesium, potassium, sodium, and choline. They are beneficial for building and repairing tissue, bone health, heart function, muscle contraction, and brain and liver functioning. Replacing whole eggs with egg whites can reduce fat and cholesterol intake.
The nutritional value of egg whites lies largely in their high protein count. Other nutrients contained in egg whites include magnesium, potassium, sodium, and choline. Egg whites, unlike egg yolks, are low in fat, calories, and cholesterol.
Eggs are high in protein, and most of that protein is found in the egg white. With approximately 3.6 grams of protein, one egg white has approximately 7% of the recommended daily allowance. Protein is used to build and repair tissue, necessary for strong, healthy hair and nails, and necessary for bone health.
Sodium is another important component of the nutritional value of egg whites. Egg white contains 55 milligrams of sodium, significantly more than egg yolk, which contains only about 8 milligrams. Too much sodium in the diet can cause high blood pressure and lead to an increased risk of heart disease and stroke. The recommended daily allowance for sodium is 1,500 milligrams, and amounts higher than this can put you at risk.
Another mineral found in egg whites is potassium. Egg whites contain 54 milligrams of potassium, which is essential for human life and is involved in heart function, muscle contraction, and digestion. Adults should consume around 2,000 milligrams of potassium per day.
Although only present in a small amount, magnesium is also part of the nutritional value of egg whites. It is essential for bone formation, nerve and muscle health, and many essential chemical reactions in the body. Egg whites contain 4 milligrams of magnesium. The daily intake of magnesium should not exceed 350 milligrams.
Choline is also included in the nutritional value of egg whites, usually in amounts less than 1 milligram. On the other hand, an egg yolk contains approximately 116 milligrams of choline, which is an essential nutrient involved in cell signaling, the structural integrity of cell membranes, and the transport and metabolism of fats. It is also necessary for the functioning of the brain and liver. The recommended dietary allowance for choline is 425 to 550 milligrams daily.
People on a strict diet tend to avoid eggs because they can be high in cholesterol and fat. However, most of the fat and cholesterol in the egg is contained in the yolk. If one is trying to eat a healthier diet, replacing whole eggs with egg whites can help reduce fat and cholesterol, although removing the yolk will mean that some of the whole egg’s nutrients are lost.
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