Egg whites are a great alternative to whole eggs if you’re watching your fat or cholesterol intake. By discarding the egg yolk, you eliminate the source of the egg’s fat and cholesterol. Egg whites are a healthy choice because they’re low in calories and high in protein. Best of all, you can easily swap egg whites in any dish that calls for whole eggs.
One large egg contains about 33 g of egg whites, which consists of only 16 calories, 0.1 g of fat, 0 g of saturated fat, 0 g of cholesterol, 55 mg of sodium, 0.2 g of carbohydrates and 3.6 g of protein. In addition, egg whites are also rich in vitamins like riboflavin and selenium. Most egg white dishes contain the egg whites of two or three eggs, which amounts to only 30 to 45 calories, but still packs 7 to 10 g of protein. Egg whites make an excellent low calorie source of protein.
Egg Whites as a Substitute for Eggs
If you’re preparing an egg dish, like scrambled eggs or fried eggs, you can simply swap egg whites one to one for whole eggs. If you’re preparing a baked goods recipe, like cake or muffins, you should know that egg whites might change the consistency of the dish. The fat in egg yolks provide moisture and help to emulsify the batter of your baked good. Still, egg whites work fine in many baked goods recipes.
Commercial Egg Substitutes
You might notice egg substitutes popping up on your local supermarket’s refrigerated aisle. These substitutes are usually just egg whites enriched with a few vitamins and minerals. These substitutes are both convenient and healthy. You don’t have to bother cracking any eggs, yet you still get the same great nutrition egg whites provide. To take it a step further, these substitutes contain vitamins and minerals that are missing once you discard the egg yolk. Commercial egg substitutes usually contain vitamins A, D, E, B6 and B12, as well as iron, thiamin, riboflavin, folate, pantothenic acid and zinc. Best of all, commercial egg substitutes come in both resealable cartons and individual serving-sized cups.
Easy Egg White Recipes
There are a few easy ways to incorporate egg whites into your diet. You can prepare scrambled egg whites by preheating a pan with a little bit of nonstick cooking spray and then scrambling the egg whites for about a minute. You could serve your egg whites with a slice of toasted high fiber, whole grain bread and a piece of fruit. If you’d prefer something more substantial, you can prepare an egg white omelet with fresh vegetables of your choice. Try to avoid high calorie breakfast foods like ham or bacon.
The consistency of egg whites is different from that of whole eggs, but the nutritional benefits of egg whites far outweigh those of whole eggs. You will save tons of calories and grams of fat and cholesterol by making the switch to egg whites.