What Is the Nutritional Value of an Egg White?

There are many nutritional benefits from egg whites. Egg whites are proven to be high in protein and low in carbohydrates, fats and calories. According to NutritionData.com, one cup of egg white contains 26 grams of protein, 0 milligrams of cholesterol, 0 grams of total fat and just 117 calories.

Egg White Definition

An egg contains two liquids--the yolk and the egg white. A yolk is the yellow liquid that creates an embryo for a baby chicken. The egg white is the clear liquid that encompasses the yolk and serves as a protector of the embryo. Egg whites are usually bland, and when separated from the entire egg, take on the taste of other foods.

Mineral Value

Egg whites contain many important minerals, including calcium, magnesium, potassium, copper and selenium.

Vitamin Value

Egg whites are an excellent source of vitamins as well. Egg whites are especially high in riboflavin and also contain other essential vitamins including pantothenic acid, B12, folate and thiamin.

How to Separate Egg Whites

Egg whites can be separated from the entire egg in many different fashions. One way is to use a device called an egg separator, which contains slots that only egg whites can pass through. Another way to separate the egg white is by hand. Crack the egg at the midpoint over a bowl to collect the egg whites. Transfer the yolk back and forth from both halves, and allow the egg whites to drain into the bowl.

Warning

While egg whites have much nutritional value, there are some drawbacks. Egg whites contain a high source of sodium. Those with special dietary restrictions should be careful adding egg whites to their diets. Egg whites also should not be eaten uncooked, as they are high in the anti-nutrient avidin.

Other Benefits

Since egg whites are high in protein, they are often suggested for cancer patients undergoing radiation treatment. Bodybuilders also use egg whites to increase protein levels.