Egg whites are not only a versatile ingredient in the kitchen but also a powerhouse of nutrients. With approximately 43 calories in 100 grams, egg whites are packed with proteins, vitamins, and minerals essential for our health.
A typical 100-gram serving of egg whites contains 87.7 grams of water, trace carbohydrates, and lipids, along with 10.7 grams of protein. It also includes valuable minerals such as calcium, iron, phosphorus, magnesium, potassium, copper, selenium, sodium, and zinc. Additionally, egg whites are rich in vitamins like niacin, riboflavin, and thiamine.
The nutritional values of egg whites make them a great source of high-quality protein, providing all the essential amino acids necessary for muscle growth and maintenance. Egg whites are also popular in low-calorie diets and ketogenic diets due to their low calorie content and high satiating effect.
While there are no known contraindications to consuming egg whites unless someone is allergic to eggs, it is recommended to consume a maximum of 6 eggs per week as part of a balanced diet. For those not allergic, consuming 2-4 egg whites per day can be beneficial when combined with other protein sources.
Overall, egg whites can be a valuable addition to a healthy diet, providing essential nutrients while being low in calories and free of saturated fats. So next time you’re in the kitchen, consider adding some egg whites to your meals for a nutritious boost.