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Egg White Calorie Count

Abhijit Naik Feb 14, 2020
Here, we will stress on various nutritional benefits of egg whites, whilst focusing on their calorie count which makes them so popular among health enthusiasts.
Egg white, also referred to as albumen or glaire, is the clear-liquid content within the egg, which protects the egg yolk and simultaneously provides additional nutrition for proper development of the embryo. It is rich in proteins, and contains negligible amount of fat and zero cholesterol.
At the same time, its calorie count is also very low, which puts it right there, at the top, with some of the most popular health foods.

Egg White Calorie Counter

Be it proteins, fats, or carbohydrates, all of them contain calories. We need to keep a watch on our calorie intake, because if we are not able to burn them, we invariably start gaining weight. When it comes to healthy living, foods like egg whites are beneficial for us, as they provide a whole lot of necessary nutrients without packing all those calories.
Even though an egg as a whole contains approximately 78 calories, they are mostly concentrated in the egg yolk. In fact, egg white, which forms around ⅔ of a large egg, contains only around 16 to 17 calories.
Like we said, most of the calories in an egg come from the egg yolk which is a storehouse of calories, fats, and cholesterol. On the other hand, egg white is low in calories, fats, cholesterol, and carbohydrates, but high in proteins.
It typically contains ...
  • Protein: 3 g
  • Calcium: 2 mg
  • Phosphorus: 4 mg
  • Potassium: 45 mg
  • Sodium: 55 mg
Other than these nutrients, it also contains a hint of riboflavin.

Calorie Count After Cooking

Change in calories and fat content depends on the method of cooking egg white. In a hard-boiled egg white, calories remain the same, as you don't add oil or butter to it while cooking. On the other hand, in fried eggs, it depends on whether you use oil or butter to cook them.
Even ingredients that you use add to their calorie count. Although, hard-boiled egg whites are low in calories, eating them with cheese or peanut butter increases their calorie count. Same would be the case with egg white omelet; calories which have already increased owing to frying will see further rise when had with cheese, jam, or peanut butter.
Hence, the best method of eating eggs is by boiling them. Not adding calorie-laden ingredients also helps.

Egg White Health Benefits

Owing to their high protein content, egg whites are recommended for people undergoing chemotherapy and renal treatment. They are also used to treat cataract and macular degeneration. Egg whites are popular among body builders, because of their high protein and low fat content.
Their health benefits have been known since the medieval times, wherein they were used to heal wounds. Today their high nutritional value has made them popular among all generations.
One has to be careful though, as their high sodium content can lead to some adverse effects, especially on people who are not supposed to eat sodium as a part of some ongoing treatment process.
Egg white has become a popular nutritional food among health enthusiasts, especially since high fat in the egg yolk banished whole egg from the menu. The bland flavor of an egg white works to its advantage, as it can pick up the flavors of other ingredients with immense ease.