Calories In Egg White: Protein, Fat, Cholesterol, and Carbohydrates

Eggs are an amazingly flexible food. From hunting, there are many ways to cook an egg the way you like it. It’s not just for breakfast too. Eggs are used in a variety of foods, including:

  • baked goods
  • salads
  • sandwiches
  • ice cream
  • soups
  • chaos
  • sauces
  • casseroles

Since you can eat eggs regularly, any health-conscious person should know about their diet. Fortunately, eggs are healthier and lower in calories than most people think!

Calories in Egg White

According to the United States Department of Agriculture (USDA), there are 72 calories in a large egg. A large egg weighs 50 grams (g).

The exact value depends on the size of the egg. You can expect a small egg with less than 72 calories and a smaller egg to have more.

Here is a typical drop-in size:

  • small egg (38 g): 54 calories
  • medium egg (44 g): 63 calories
  • large egg (50 g): 72 calories
  • larger egg (56 g): 80 calories
  • jumbo egg (63 g): 90 calories

Remember that this is an egg with no extra ingredients.

When you start adding oil or butter to a frying pan to cook an egg or serve it next to bacon, sausage, or cheese, the calorie count increases dramatically.

Protein

Protein is essential for growth, health, and repair. It is also necessary to make hormones, enzymes, and antibodies.

There is 6.28 g of protein in one large egg, and 3.6 g in egg white. This is high in protein!

The recommended dietary intake of protein is 0.8 g of protein per kilogram (kg) of body weight each.

For example, a person weighing 140 pounds (63.5 kg) needs about 51 g of protein a day. One egg can provide about 12 percent of a person’s daily protein needs.

You can use this portable calculator from the USDA to find out how much protein you need each day to stay healthy.

Fat

About half of the calories in an egg come from fat. One large egg contains a little less than 5 fat, concentrated in the egg yolk. About 1.6 g is saturated fat.

Egg yolks also contain healthy omega-3 fatty acids. Omega-3 fatty acids help reduce inflammation and can reduce the risk of chronic diseases such as heart disease, cancer, and arthritis.

They are highly concentrated in the brain and be important for cognition and memory.

The exact amount of omega-3s varies depending on the diet of the hen that produced the egg. Some chickens are fed a diet supplemented with omega-3 fatty acids.

Cholesterol

You may have heard that egg yolks are high in cholesterol. The average egg contains 186 milligrams (mg) of cholesterol.

It is a common mistake that eggs are “not right for you” because of their cholesterol content. Not all cholesterol is bad. Cholesterol is involved in several important functions in the body. Most people can eat an egg for two days without having to worry about their cholesterol level.

If your cholesterol is already high or you have diabetes, you can still eat eggs in moderation (four to six times a week) without problems. However, make sure that you do not consume other foods high in saturated fat, trans fats, or cholesterol.

Carbohydrates

Eggs contain very small carbohydrates, containing only .36 g per large egg. It is not a source of sugar or fiber.

Vitamins and minerals 

Types of vitamins and minerals can be found in eggs.

Vitamins

Eggs are a great source of B vitamins, especially vitamins B-2 (riboflavin) and B-12 (cobalamin).

Vitamin B-12 is used by the body to make DNA, which is the genetic component of all our cells. It also keeps our body’s nerves and blood cells healthy prevents heart disease and prevents a type of anemia called megaloblastic anemia.

Only animal feed that contains vitamin B-12 naturally. If you are a vegetarian, eggs are a great way to make sure you still get some B-12.

Eggs also contain the right amount of vitamins A, D, and E, as well as folate, biotin, and choline. Many of the vitamins in eggs, except riboflavin, are found in the gum.

Choline is an essential vitamin for the normal functioning of all the cells in your body. It confirms the functions of cell cells, especially in the brain. It is required at high prices during pregnancy and lactation.

A large egg contains 147 mg of choline, according to the National Institutes of Health (NIH).

Minerals

Eggs are also a good source of selenium, calcium, iodine, and phosphorus.

The antioxidant selenium helps protect the body from free radicals that have been linked to aging, heart disease, and certain types of cancer.

FAQ

How many calories is 1 egg white?

The white of a 60 gram egg contains about 17 calories.

Can I eat 3 egg white everyday?

Yet for most people, there aren't many benefits to choosing egg whites over whole eggs, as whole eggs provide you with many more beneficial nutrients. That said, for some people, particularly those who need to limit their cholesterol intake or are trying to lose weight, egg whites can be a healthy food choice.

Are egg whites inflammatory?

Studies show that eggs can influence the body's inflammatory response. The interesting thing here is, the response can be both pro- and anti-inflammatory. Eggs and their consumption can affect different people in different ways.

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