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Egg White Diets

Eggs tend to be seen as high in calories, cholesterol and fat -- not necessarily a good option for dieters. However, eating egg whites only and discarding the yolk cuts down on calories, fat and cholesterol while being a good source of protein and amino acids. Diets often recommend the consumption of egg whites rather than whole eggs because of the health benefits associated with them.

  1. Nutritional Value

    • The yolk of an egg contains around two-thirds of the total suggested daily intake of cholesterol. Discarding the yolk and eating only the egg white avoids this. Each egg white is made up of 90 percent water and provides around four grams of protein. It contains up to 40 different types of protein and other essential nutrients including phosphorous, zinc, potassium and calcium. These proteins are easily absorbed by the body. It is a good source of amino acids and omega-3 fatty acids, important for developing muscles and tissues.

    Calorie Content

    • Unlike the egg yolk, egg white is very low in calories, containing approximately 20 calories per egg. This makes it a useful ingredient for dieters as it contains around 80 calories less than a whole egg. Its low calorie content and high nutritional value means that dieters may consume several egg whites a day.

    Uses of Egg White

    • Diets tend to recommend eating egg whites for breakfast as they aid weight loss and provide a decent helping of protein. Egg whites are highly versatile and can be used in a number of recipes, including omelets and frittata, quiches, pies, casseroles and souffles. They should be eaten as part of a healthy diet that includes vegetables, fruits and whole grains.

    Other Factors

    • The consumption of raw egg white is discouraged due to the risk of exposure to harmful bacteria such as salmonella. Raw egg white also contains avidin which prevents vitamin B6 from being absorbed by the body. Cook egg white for at least three and a half minutes at 134 F to kill any bacteria and neutralize the effects of avidin. Keep all eggs refrigerated and avoid cooking with cracked or damaged eggs. Raw egg whites will keep in the refrigerator for two to four days.

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