Cooked Egg White Nutrition Information
One of the main reasons cooked egg whites are consumed, rather than the whole egg, is that the whites have only about 17 calories. The calorie count in a whole cooked chicken egg is 74 to 96, depending on the size. Because there is no fat in the white of a cooked egg (unless it has been fried in fat), it is a healthy protein source. Another benefit is that all of the egg's cholesterol is contained in the yolk, leaving the egg white cholesterol-free. Does this Spark an idea?
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Facts
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One large cooked egg white provides 53 mg potassium, .24 g carbohydrates and 3.58 g protein. It also contains 106 mg sodium and .23 g sugar.
Significance
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Based on the RDI (recommended daily intake) of a 2,000-calorie diet, one large cooked chicken egg white provides only 1 percent of your total dietary needs. Within that 1 percent, it provides 6 percent carbohydrates, 3 percent fat and 91 percent protein.
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Warning
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The cooked egg white contains, primarily, protein. The yolk of the egg contains many important and useful nutrients, such as vitamins E, A, D and K. Minerals such as iron, calcium and phosphorus are also present in the yolk. By foregoing the egg's yolk, you will miss out on these added nutrients.
Considerations
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The cooked egg white is about two-thirds and the yolk is one-third of the edible egg. Therefore, when substituting egg whites for whole eggs in a recipe, use six egg whites for every two whole eggs required.
Solution
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According to Dr. Thomas Behrenbeck of the Mayo Clinic, the whole egg (including the yolk) is high in cholesterol. A high-cholesterol diet increases cholesterol levels in the bloodstream. It would make sense to limit your consumption of the whole egg by substituting only the white in your daily eating habits. In this way, you could enjoy eggs without the worry of the cholesterol health risk that the whole egg brings.
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