Diet gun

Eggs have nutrients that help improve cognitive function and body composition.

If we consume only the egg white, the nutritional value of the egg will change significantly as the lipids and most of the vitamins and minerals are found in the egg yolk.

The egg white has about 10% protein, meaning in a large 50-gram egg (the white is about 30-34 grams, the yolk is 16-20 grams) there are 3 to 3.5 grams of protein in its white. The egg yolk has the remaining 3 grams of protein.

We say that a food has high-quality protein when it contains all 9 essential amino acids that are necessary for our body in its protein. Egg white is a food with high protein quality as it contains all 9 essential amino acids.

Calories – Carbohydrates – Vitamins – Minerals – Cholesterol

The calories in an egg white are 14 to 18 depending on the size of the egg, as eggs larger than 50 grams have a little more protein, about 1.5 grams of which 1 is in the egg white.

They contain a negligible amount of carbohydrates, about 0.3 grams per egg white and do not contain fat.

They also contain a small amount of vitamin B2 and a small amount of selenium.

Vitamin B12 is found almost only in the yolk and not in the egg white.

Cholesterol is not contained in the egg white, it is found only in the yolk.

Egg whites are a great source of lean, fat-free, and carbohydrate-free protein. Eating a high-protein diet can provide many benefits for weight management and improving body composition. Some of these include increasing muscle mass, reducing body fat levels, reducing hunger, and preventing bone loss in the elderly.

Egg Whites and Allergies

Many of the allergens associated with egg allergies are found in egg whites and should not be consumed if you have an active allergy as it will aggravate it and delay healing.

Egg Whites and Salmonella

Salmonella can be present in the egg or in the eggshell, and cooking egg whites until they are set significantly reduces the risk of poisoning. It is important to never eat raw whole eggs or raw egg whites to minimize the risk of salmonella contamination.

Egg Whites and Biotin (Vitamin B7)

Eating raw egg whites contains the protein avidin, which can bind to biotin and prevent it from being absorbed by the body. In addition to the risk of salmonella, this is another reason not to eat raw egg whites.

Egg Whites and Sports

It is very important for athletes to consume egg whites because they can have very good quality proteins with minimal calories.

All other protein sources such as meat, fish, legumes contain fat or carbohydrates and this should also be calculated in their daily diet plan, while egg whites contain none of these and their help in maintaining or increasing the muscle mass that athletes have is irreplaceable.