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Egg Whites Nutrition Facts – Health Benefits of Egg Whites

By Rob Poulos...

Sure, egg whites sound like something you probably wouldn’t enjoy much, but when you find out their status as a fat burning food you just might change your mind.

While you still should be eating some yolk for the full nutrition benefits of eggs (more on that in a future article), today we’re going to focus on the whites and why they are so wonderful!

About Egg Whites

When we talk about fat loss you’ll often hear buzz words like “lean protein” and it doesn’t get much leaner than egg whites. Egg whites nutrition facts indicate that this protein has zero grams of fat and 4 full grams of protein. With just 2% of your recommended daily allowance of sodium, including egg whites in your breakfast is a tremendous way to start your day!

With just 16 calories per egg white you can add your favorite vegetables and grains for a low calorie meal that will improve your fat burning capacity.

Egg whites contains small amounts of riboflavin and folate that are responsible for many of the heath benefits of egg whites. In addition to potassium the only other vitamin or mineral contained in eggs is a small amount of sodium.

Health Benefits of Egg Whites

Egg whites, due to their high protein count, are one of the few proteins immediately absorbed into the body so you get maximum health benefits of egg whites. The protein in egg whites is also an excellent source of energy, allowing you to burn fat and calories while you build muscle.

One of the most appealing aspects of egg whites health benefits is that egg whites are incredibly low in calories, in addition to being a fat burning food, to help you achieve your fat loss goals.

Egg White Recipes

Egg whites are quite the convenient way to introduce more fat burning foods into your diet for fat loss. They cook very quickly and easily take on the flavors of other

Fajita Omelet: Slice ½ red, yellow and green bell peppers and onions. Season with black and cayenne peppers and cook over medium heat for 8 minutes or until tender. In another small skillet, cook 2 egg whites, swirling until bottom of skillet is covered. Cook 3 minutes or until set. Fill inside of omelet with peppers and onions. Top with 4 tbsp. of salsa if desired. 96 calories per serving, recipe makes 1 serving.

Bagel-Egg White Sammy: Toast 1 bagel thin until brown and set aside. Scramble 2 egg whites and season with black pepper and grated garlic. Cook like an omelet until done, 3 minutes, then fold in half once, then again. Place egg whites on bagel and top with 2 teaspoons of Dijon mustard. 187 calories per sandwich, recipe makes 1 sandwich.

The health benefits of egg whites extend beyond fat burning, making it an ideal way to improve your overall diet.

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4 Comments Add yours

  1. Tony Rovere

    I couldn’t agree more. Egg whites have only 17 calories per egg and 6 grams of protein.

    That means having 6 egg whites gives you 36g of protein and 102 calories in the morning. There are very few breakfasts out there that can pack that type of protein punch.

    Warm Regards,

    Tony Rovere

  2. Sija

    How many egg whites can one have safely on a daily basis?

    • Linda

      I like egg whites, sure some people think they have no taste, however I think otherwise.
      Not only are they delicous, they are los in calories, fat and lots of protien and very good for you
      Egg whites can be eaten everyday.

  3. Milind bagherwal

    I am a vegetarian boy . I want a know about benefits of egg clearly.
    What is side effect of eat egg in night and eat in morning ?
    I want a know everything about egg .

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