EGG WHITE CALORIES PLUS

They also contain small amounts of vitamins A, B6, B12, and E, plus calcium, thiamin, zinc, iron, folate, and pantothenic acid. And there's no shortage of vitamins, minerals, and antioxidants in these golden spheres: they're considered an excellent source of choline and selenium, and a good source of riboflavin, vitamin D, and phosphorus. Yolks offer less protein than egg whites, but still clock in at 3 grams per yolk.

Egg yolk nutritionĪt a mere 50 calories, egg yolks contain 4.5 grams of high quality saturated and unsaturated fats, which is about 7% of the average person's recommended daily intake. And here's why: when an egg is fertilized (don't worry-we don't keep roosters on our small family farms), the purpose of the yolk is to provide nutrients to the developing chick. The egg yolk makes up about one third of the weight of an egg and contains the majority of the calories, fat, vitamins, and minerals. Everything you want to know about egg yolks Leavening: When folded into dry ingredients to make a batter (such as angel food cake batter), meringue works indirectly as a leavening agent, trapping air that expands while heated in the oven, resulting in a light, airy, and properly risen baked good.

When whipped, egg whites have the ability to take on a significant volume of air, transforming into a fairly stable foam known as meringue. Gelling/thickening: Egg whites have gelling properties that can help thicken curds and custards made on the stovetop.Īeration: One of the most common uses for egg whites in baking is aeration. When coagulated (heated or cooked), egg whites are 'tougheners' as opposed to 'tenderizers.' They can aid in:Īdding structure: One of the mighty egg white's primary roles in baking is to provide structure to baked goods. Although they don't bring much flavor to the table, egg whites play more than one essential role in baking. Baking with egg whitesĮgg whites are a crucial ingredient in many baked goods, whether they're used alone in an airy, crunchy pavlova or alongside egg yolks in quick breads, cakes, cookie doughs, and beyond. Since egg whites are low calorie and virtually fat free, they're often used in place of whole eggs or other protein sources such as meat, fish, and legumes for those who are looking to increase their protein intake while maintaining a lower intake of calories and fat. Egg whites are considered a complete protein, which means they contain all 9 essential amino acids that the body cannot produce on its own. Perhaps the most notable nutritional benefit of egg whites is protein they're densely packed with it. The remainder of their composition includes 2% mineral ash and sugars (0.25g glucose). Check out the nutrition facts for 1 egg white:Įgg whites are almost entirely composed of moisture (88%) and 6 different types of proteins (10%). Egg white nutritionįor just 15 calories, egg whites contain a whopping 4 grams of protein-that's a whole 8% of the average person's recommended daily intake contained within a mere 2 tablespoons! In addition to protein, egg whites contain a small amount of riboflavin and selenium. Coincidentally, these antibacterial properties make egg whites a fantastic addition to DIY face masks. One of its primary functions is to protect the yolk against microorganisms, which it does via bacteria-killing enzymes called lysozyme. The egg white, also known as the albumen, makes up about two thirds of the weight of the egg. Everything you want to know about egg whites High on the list of the world's most frequently asked questions about eggs is the age-old quandry: What's the difference between egg whites and egg yolks, and which is healthier? The answer is a little more nuanced than simple statements you've probably heard before, like 'egg whites are low in fat and high in protein, so they must be healthier than those cholesterol-laden yolks.' We've heard the opposite sentiment, too: 'egg yolks have all the vitamins, so they must be better for you.' A deeper dive into the nutritional value of egg whites and egg yolks reveals that both components of the egg have some major health benefits and in general, are best enjoyed together.

Egg white calories