The Nutrition and Cholesterol of Egg Whites
Egg whites' nutrition profile makes them a healthy alternative to whole eggs. You might prefer egg whites if you are watching your cholesterol, fat intake or if you prefer a lighter consistency in your egg dishes. An egg white is the clear part of an egg and does not include any of the yellow yolk. Does this Spark an idea?
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Nutrition Pros
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Egg whites do not contain any of the cholesterol or fat in egg yolks, making them a cholesterol-free and fat-free food. Egg whites have only 17 calories, while a whole egg has 76 calories.
Nutrition Cons
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Egg whites, like whole eggs, are high in sodium (55 mg). Many of an egg's vitamins, including vitamins D, A and E, are found solely in the yolk. The yolk contains all of an egg's zinc and most of its phosphorous, manganese, iron, iodine, copper and calcium.
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Usage
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Scrambled egg whites substitute well for regular scrambled eggs. Egg whites substitute well for whole eggs in many dishes. Use two egg whites for every whole egg called for in a recipe.
Process
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To separate the egg white from an egg, crack the egg close to its center and pass the yolk back and forth between the two shell halves over a bowl. The white will pour out while the yolk remains. Alternately, crack an egg over a spoon with a bowl beneath and try to catch the yolk in the spoon.
Alternatives
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You can purchase cartons of separated egg whites or cholesterol-free egg substitutes at most grocery stores. Substitute ¼ cup for every egg a recipe calls for.
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References
- Photo Credit Image by Fotolia.com, courtesy of Stasys Eidiejus Image by Fotolia.com, courtesy of Dariusz Urbanczyk
