Cooked egg whites are a low-fat and cholesterol-free way to add protein and key nutrients to your diet. While many of the nutrients in eggs are concentrated in the yolk, eating just the white is a healthy option if you are following a low-cholesterol diet. Add egg whites to your diet in a variety of creative ways to take advantage of the nutritional benefits they have to offer.
One cooked egg white contains 3.6 grams of protein. The protein in eggs is a complete source of protein, which means that the food contains each of the amino acids your body needs to make new proteins. Protein might also help you achieve and maintain a healthy weight because it fills you up so you are less likely to overeat. Aim to eat about 8 grams of protein for every 20 pounds of your body weight to support the growth of new proteins and support the proper function of your muscles, tissues and cells.
If you're watching your cholesterol intake, eating egg whites is a simple way to enjoy many of the nutritional benefits eggs have to offer without consuming any cholesterol. The 186 milligrams of cholesterol in one whole egg is concentrated only in the yolk. If you aren't following a low-cholesterol diet, you can safely eat one egg each day without raising your risk of health problems, according to the American Egg Board.
One cooked egg white contains 6.6 micrograms of the 55 micrograms of selenium you need each day. Selenium is a mineral that supports a healthy thyroid and immune system. It also acts as a potent antioxidant that prevents the damage caused by free radicals, which are by-products that can cause chronic health problems such as cancer. One cooked egg white contains 54 milligrams of potassium. Potassium is a mineral that regulates your heart beat and enables your muscles to move properly. Your body needs 4,700 milligrams of potassium each day.
Scramble two or three egg whites with fresh vegetables, such as onions, bell peppers and spinach, for a nutrient-packed breakfast. Chop cooked egg whites and add them to a tossed green salad for a tasty meal with a boost of protein. Saute egg whites with cooked rice and vegetables for a nutritious vegetarian meal that contains a healthy dose of protein, vitamins and minerals. Add a cooked egg white and a tablespoon of salsa to a grilled cheese sandwich for added flavor and nutrition.
- Incredible Edible Egg: Egg Nutrient Label
- Harvard School of Public Health: Protein
- Incredible Edible Egg: Cracking the Cholesterol Myth
- University of Maryland Medical Center: Potassium
- National Institutes of Health: Dietary Supplement Fact Sheet: Selenium
- USDA National Nutrient Database for Standard Reference: Egg White