Calories in Boiled Egg Whites: Nutrition Facts, Health Benefits and Sample Meal Plans

An In-Depth Look at Calories in Boiled Egg Whites

Egg whites are a popular food choice for those looking to lose weight or build muscle. But just how many calories are in an egg white, and is this a nutritious food choice? This article will take an in-depth look at calories in boiled egg whites, the nutritional benefits they provide, and how to incorporate them into a healthy diet.

Calorie Count of Boiled Egg Whites

To start, let's examine the calorie content of boiled egg whites. Here are some key facts:

• One large boiled egg white contains about 17 calories
• Medium boiled egg whites have around 14 calories each
• Small egg whites contain roughly 12 calories per white

This means egg whites are very low in calories, especially compared to the whole egg. For example, a large whole hard-boiled egg contains about 78 calories, with 55 of those calories coming from the yolk.

Nutritional Profile of Egg Whites

Egg whites are low in calories but high in important nutrients. Some of the top nutrients found in boiled egg whites include:

• Protein: About 3.6 grams of protein per large egg white. Protein helps build muscle, repair tissues, and keep you feeling full.
• Riboflavin: Also called vitamin B2, riboflavin helps turn nutrients into energy and is important for red blood cell production.
• Selenium: A potent antioxidant that supports immune function and thyroid health.
• Potassium: Important for fluid balance, nerve signaling, and muscle contractions.

Egg whites also contain some magnesium, phosphorus, and traces of vitamins like folate. They are low in fat, containing only traces of fat.

Benefits of Egg Whites

Including egg whites as part of a healthy diet provides many benefits. Here are some of the top reasons to eat egg whites:

• Building Muscle: The high protein content makes egg whites ideal for building lean muscle mass. Protein provides amino acids that help stimulate muscle protein synthesis.
• Weight Loss: Thanks to being low calorie and high protein, egg whites help promote feelings of fullness. This can prevent overeating and support weight loss.
• Heart Health: Unlike egg yolks, egg whites contain no cholesterol. The potassium may also help lower blood pressure.
• Blood Sugar Control: The protein and nutrients in egg whites help regulate blood sugar levels, which is beneficial for diabetes management.

The nutrients in egg whites support many other aspects of health as well. Selenium boosts thyroid health and antioxidant activity, while riboflavin helps maintain healthy blood cells and energy levels.

Easy Ways to Eat Egg Whites

There are endless options for incorporating egg whites into your diet. Here are just a few easy meal and snack ideas:

• Make an egg white omelet packed with veggies
• Add egg whites to smoothies to boost the protein content
• Use whipped egg whites to make protein-packed meringues
• Enjoy egg white scrambles flavored with fresh herbs and spices
• Mix egg whites into lean ground turkey or beef before cooking
• Use egg whites instead of whole eggs when making pancakes or waffles
• Create a breakfast sandwich on whole grain toast with egg whites, veggies, and avocado

Egg whites also work well in meals like frittatas, burrito bowls, stir-fries, and more. Getting creative can help you enjoy egg whites in many different ways.

Are Egg Whites Safe to Eat Raw?

Raw egg whites may contain bacteria like salmonella, which can cause serious food poisoning. For this reason, health authorities typically recommend cooking egg whites until they are firm before eating them.

However, the risk of salmonella in eggs is actually quite low in most developed nations thanks to improvements in poultry vaccination, sanitation, and processing. The FDA estimates only 1 in every 20,000 eggs may be contaminated.

As long as eggs come from a reputable source, many people feel comfortable consuming raw egg whites in things like smoothies or cocktails. Pregnant women, young children, older adults, and those with compromised immune systems are most at risk from raw eggs and should take extra caution.

Downsides of Eating Egg Whites

While egg whites provide many benefits, there are a couple potential downsides to consider:

• Lack of nutrients from yolks: Removing the yolks eliminates important nutrients like vitamin A, E, D, choline, lutein, and zinc. Balance egg white intake with plenty of veggies to help compensate.
• Lower satiety: Some find egg whites less satisfying compared to whole eggs. Pair them with fiber-rich foods to help improve satiety.
• Not suitable for certain diets: Strict vegan or vegetarian diets prohibit egg whites. They are also not compatible with low protein diets.

As long as you are mindful of getting balanced nutrition from other foods, egg whites can be enjoyed as part of a varied, moderate diet for most healthy individuals.

Incorporating Egg Whites into Your Diet

Including egg whites as part of a healthy, balanced diet can provide excellent nutrition to help you meet your health goals. Here are some tips for eating egg whites:

• Enjoy egg whites in moderation as part of varied diet. Have no more than 3-4 servings per day.
• Balance egg white intake with plenty of low-calorie, fiber-rich veggies and fruits.
• Pair eggs with whole grains, nuts, seeds or avocado to increase satiety.
• Add variety by combining egg whites with lean meats, healthy fats, and spices.
• Buy pasteurized egg whites to minimize any risk of raw egg bacteria.

As long as calories are controlled, egg whites can be included as part of a healthy meal plan for weight loss or maintenance. Speak to a registered dietitian if you have additional questions about how to healthfully enjoy egg whites according to your individual nutritional needs.

Sample Meal Plan with Egg Whites

Here is an example one-day meal plan that includes egg whites for breakfast, lunch, and dinner:

Breakfast:

• Vegetable omelet made with 2 egg whites, spinach, tomatoes, onions
• 1 slice whole wheat toast with 12 mashed avocado
• 1 cup mixed berries

Lunch:

• Tuna salad sandwich on whole grain bread with 3 oz tuna, 2 tbsp plain Greek yogurt, lettuce, tomato. Made with 2 egg whites.
• Carrot sticks
• 1 apple

Dinner:

• Turkey-egg white meatballs over zucchini noodles. Ground turkey mixed with 3 egg whites.
• Roasted Brussels sprouts
• Whole grain dinner roll

This provides a balanced mix of protein, healthy fats, fiber and nutrients for an overall nutritious day!

The Bottom Line

Egg whites provide an easy way to add high-quality, low-calorie protein to your diet. Enjoying egg whites in moderation can support muscle building, weight loss, blood sugar control, and more. Prepare them in a variety of dishes and combine with other healthy ingredients to maximize the nutritional benefits.

Just keep in mind that egg whites lack some of the nutrients found in the yolks. Balance your intake with plenty of veggies, fruits, whole grains, nuts, seeds and plant-based fats. This comprehensive approach helps ensure egg whites safely fit into a nourishing, well-rounded diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.