Eggs are one of the most crucial food ingredients we have around. Without eggs, cakes, omelettes, pastries, breads, cookies or other baked goods aren’t what they are now. Also, people often eat eggs because they contain exceptionally high protein content while being affordable at the same time. Egg white, or the albumen is the healthiest yet neutral-tasted parts of an egg. Egg white is often contrasted with the egg yellow or the yolk in terms of nutrition or taste. If the albumen is regarded as healthy with neutral flavour and aroma, the yolk is almost always considered as unhealthy with unusual taste and smell…but that’s not always the case. Now, here are some other facts about egg white and also the 15 health benefits of egg white.
Nutritional Facts of Egg White
- Serving Amount: 100 g
- Calories: 52
- Total Fat: 0.2 g (0% of DV)
- Saturated Fat: 0 g (0% of DV)
- Polyunsaturated Fat: 0 g (0% of DV)
- Monounsaturated Fat: 0 g (0% of DV)
- Cholesterol: 0 mg (0% of DV)
- Sodium: 166 mg (6% of DV)
- Potassium: 163 mg (4% of DV)
- Total Carbohydrate: 0.7 g (0% of DV)
- Dietary Fibre: 0 g (0% of DV)
- Sugar (Glucose): 0.7 g (0% of DV)
- Protein: 11 g (22% of DV)
- Vitamin A – 0%
- Vitamin B6 – 0%
- Vitamin B12 – 1%
- Vitamin C – 0%
- Vitamin D – 0%
- Calcium – 0%
- Iron – 0%
- Magnesium – 2%
All the data above are sourced from the United States Department of Agriculture (USDA). All Percentages per Daily Value (PDV) shown are based on a 2,000-calorie diet. Your daily values may differ based on your daily calorie needs.
What are its Health Benefits?
Here are the 15 interesting health benefits of eating egg white, as sourced from “Eggwhites 24/7.”
1. They are Full of Cholesterol, But…
It is true that one egg contains as much as 213 mg of cholesterol, but looking on the bright side, that cholesterol amount is entirely located in the yolk or in the egg yellow. Cholesterol has two categories, the low-density lipoprotein (LDL) or the negative cholesterol as well as the high-density lipoprotein (HDL) or also known as the positive cholesterol. Depending on the context, LDL build up plaques inside the arteries whereas HDL removes cholesterol altogether.
2. Egg Whites are among the Richest Sources of Protein
Egg whites contain the richest sources of protein, even exceeding poultry or seafood. According to the USDA data above, egg white contains 11 g of protein, which is slightly more than 1/5 your recommended daily value, if you are undergoing the average 2,000-calorie diet. Protein is vital for the construction and maintenance of bodily organs and tissues.
3. Contains Reduced Cholesterol and Calories
Egg whites, like what is stated in point number one has absolutely zero cholesterol content. In the meantime, it also has a reduced calorie content by only 17 calories. In comparison, one egg yolk has 38 more calories than the albumen, or slightly more than twice of it. Reduced calories are essential to sustain a healthy and balanced body mass and living.
4. Low on Saturated Fat
Egg whites or albumen contain an unbelievably low amount of saturated fat at just 2 grams. In comparison, the egg yellow or the yolk has 3 grams of fat. The amount of saturated fat inside egg albumens account for 5% of the daily requirement for saturated fat. Saturated fat are essentially fats that has no double bonds in between molecules and could possibly bring you towards high cholesterol levels when not taken moderately.
5. Diet Friendly
In relation to point number 4, the saturated fat composition of egg whites is indeed suitable for those of you who are on low diets. Low diet or low-carb diet restrict the consumption of carbohydrates, such as the ones found in sugary food and grains, and emphasize more on protein, vegetables plus natural sources of fats. Low diets have been proven as an alternative to weight loss.
6. Contains Valuable Minerals
Who knew that apart from being low in calories or fat, egg whites contain plentiful valuable minerals too. Egg whites possess 1.3 mcg of folate, 2.3 mg of calcium, 6.6 mg of selenium, 4.9 mg of phosphorus as well as 3.6 mg of magnesium.
7. Supports Cell Development
Egg whites or albumens support the development of cells and nervous signaling system by having choline that is well associated with B vitamins. Choline is a type of essential nutrient that possess vitamin-like characteristics and are also water-soluble. The Food and Nutrition Board of the National Institute of Medicine suggests that adult men and breastfeeding women require 550 mg of choline per day, women at 425 mg per day plus pregnant women at 450 mg per day.
8. Reduces the Risk of Cardiovascular Diseases
Egg whites also has the potential to reduce the risk of cardiovascular diseases in the long run. A cardiovascular disease is the scientific term to describe diseases that affect the heart and its related areas, such as blood vessels and arteries. World Health Organization’s (WHO) 2015 data has it that 31% of all deaths happening in 2015 are caused by cardiovascular diseases.
9. Contains Useful Antioxidants
Egg whites has ample resources of useful antioxidants that protects eye health really well. Similar to carrots, egg whites contain beta carotene that can treat macular degeneration plus cataracts. Macular degeneration is the loss of vision caused by fatty deposits under the retina. While then, a cataract is the clouding of the normally clear eye lenses that causes blurry vision.
10. Has Omega-3 Fatty Acids
Omega-3 fatty acids are a type of essential fatty acids, such as those found in fishes, walnuts and canola oil. There are two types of omega-3 fatty acids, which are DHA and EPA. Omega-3 fatty acids lower triglyceride levels, heart diseases and as an anti-inflammation agent.
11. Rich Sources of Potassium
Potassium is needed by the heart, organ functions as well as the skeletal system for a sustainable health condition. Without it, blood cannot be distributed out of the heart efficiently, muscles and joints won’t be able to move, kidneys cannot filter liquid plus the nervous function won’t function well. The average person needs at least 100 mg of potassium daily in order for bodily functions to work properly.
12. Helps Eliminate Hypertension in the Long Run
Hypertension or high blood pressure can be gradually eliminated in the long run with the help of egg whites because it on itself is already low calorie in nature. Hypertension is primarily triggered by underlying conditions, such as from medication. And then, one characteristic of hypertension is when the blood pressure reaches 140/90 or above.
13. Promotes Weight Loss
Weight loss can be achieved by eating egg whites because again, it’s already low calorie in nature. That is why many people rely on egg whites for protein over the course of their diet program.
14. It has Plenty B Vitamin Reserves
Egg whites has plenty B vitamin reserves, one example is riboflavin or vitamin B2. Vitamin B2 is needed by the body to support metabolism, create red blood cells, converting digested food into energy, as well as breaking down amino acids, fats, plus carbohydrates into a form of glucose.
15. Also Works as an Excellent Supplement to Skincare
Finally, egg whites also work as an excellent supplement to skincare through various means, such as reducing acne by making egg white masks, reducing sebum, tighten the skin pores, and to maintain an ever-young looking skin.