Low Calories In Egg Whites Make Them High Quality Lean Protein

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The Low Calories In Egg Whites
Are Great For Weight Control

Calories in Egg Whites are Low

Take 1 large egg, it contains about 16 - 17 calories.

(Note: 1 whole egg has about 78 calories, which means most of the calories comes from the egg yolk)

An egg white has no cholesterol, no fat, no carbohydrate and is rich in protein. It is also less likely to harbor the dangerous salmonella, which happens more frequent in egg yolk.

The nutrients in egg white?

How about these?

1 large egg white can contain up to 3 g of protein, 2 mg of calcium, 4 mg of phosphorus, 45 mg of potassium, 55 mg of sodium and the tinniest bit of riboflavin.

Now Look at the Egg Yolk in 1 Large Egg

It has:

No carbohydrate

60 calories

3 g of protein

5 g of fat (2 of which are saturated)

212 mg of cholesterol

81 mg of phosphorus

16 mg of potassium

23 mg of calcium

7 mg of sodium

Very small amounts of iron, thiamin, and riboflavin, and no carbohydrates.

You see the obvious difference?

The high cholesterol in egg yolk!

Eat 1 egg yolk and you almost reach your daily cholesterol allowance of 300 mg.....

The Calories in Egg Whites won't Change when you Cook them

But if you use oil or butter or eat it with cheese, margarine, jam or peanut butter, the calories in these other stuffs would be the culprits to cause your calorie count to climb up pronto!

I love to make omelets with egg whites and garnish them with fat free cheese, mushrooms, onions and green peppers.

Mmmmm.....Y-u-m-m-y!

And for breakfast, sometimes I scramble up a cup of egg whites and mix them in with a bowl of oatmeal. A great way to start my day off with high quality lean protein!

So now you Know you're Safe with the Low Calories in Egg Whites

Let's come down "hard" to scrutinize the protein part.

1 egg white contains about 40 different proteins, the main ones are these (in percentage together with their natural functions in egg white):

Ovalbumin - 64%, blocks digestive enzymes

Ovotransferrin - 12%, helps to bind iron

Ovomucoid - 11%, blocks digestive enzymes

Globulins - 8%, plugs defects in membranes and shell

Lysozyme - 3.5%, enzyme that digests bacterial cell walls

Ovomucin - 1.5%, thickens egg white and inhibits viruses

Avidin - 0.6%, binds vitamin (biotin)

OK, with Protein, how much you should Consume per day?

For an average active person, you need about 1 gram of protein per pound of body weight per day. For a non-active person, you might only need half the amount.

Anyway, most of us don't eat that much protein in a day.

Just so you know, protein is the building blocks for muscle. It's also the primary food for your brain.

When you workout (at gym or at home), you should get protein into your body within 15-30 minutes following your workout, to build muscle.

Here's how you eat your protein meal.

The gist of the whole thing is that the low calories in egg whites entice me to eat this food often since it gives me high quality lean protein plus lots of nutrients too!

I love egg whites!

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