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Habitually, eggs have a bad standing, owing to their high amounts of fat and cholesterol. As the high cholesterol content of eggs only presents a health hazard to a section of the population, people who are allergic to dietary cholesterol can eat egg whites, rather than consuming the whole egg. Generally, egg whites offer a lot of health benefits, irrespective of health conditions. While the egg white may not look like it is crammed with full of nutrients, it offers several health benefits without lots of calories. Here are some of the health benefits of egg whites and information about how many calories in an egg are available.
Benefits of egg whites
Egg whites contain no cholesterol
An egg is crammed with cholesterol, with a single, big egg weighing in with almost as much cholesterol as suggested in your full day’s diet. A full egg includes 213 mg of cholesterol, and out of this, maximum amount of cholesterol is available in the yolk. On the other hand, consuming the egg white, you are getting rid of the notoriously detrimental part of the egg right away. People without health disorders are supposed to consume a maximum of 300 mg of cholesterol for each day, whereas those suffering from disorders, such as cardiovascular or diabetes disease should consume a maximum of 200 mg of cholesterol for each day.
Egg whites are high in protein
Egg whites are one among the wealthy resources of protein when compared to lean meat, fish and poultry. Actually, more than 50 % of protein of a 6-gram full egg comes from its egg white. A single egg white of an egg provides 4 grams of protein without fat and other damages of the yolk. In fact, you will not get fat, except you fry up the egg in butter or oil. Choosing the low-fat protein resources, such as egg whites, as a usual part of your diet can lessen the hazard of heart disease, as well.
Egg whites are low in calories
Do you knowhow many calories in a egg? Usually, an egg is not a high calorie food to start with, as it contains 71 calories. If you eliminate the yolk from the egg, you are eliminating about 55 of those 71 calories, leaving you with just 16 calories of the egg white. Instead of cooking up a three full egg omelet, it is healthy to try an omelet with one full egg and two egg whites. The omelet prepared with three full eggs will automatically weigh in at 213 calories because of the eggs, devoid of taking any supplementary ingredients into account. On the other hand, an omelet prepared with one full egg and two egg whites, will weigh in at 103 calories only, thereby, getting more protein and less calories, which is healthy for people having a variety of disorders.
Other benefits of egg whites
Egg whites offer you some other benefits, as well. An egg white includes totally no fat, when compared to the 5 grams of fat are in the yolk, out of which 2 grams of fat are the saturated fat. The quantity of saturated fat in the yolk completes about 8 % of your daily suggested amount. On the other hand, an egg white of a single full egg offers you 6.6 mcg of selenium, 1.3 mcg of folate, 2.3 mg of calcium, 4.9 mg of phosphorus and 3.6 mg of magnesium, which are ideal for leading a healthy lifestyle.
Drawbacks of egg whites
Though egg whites offer a lot of health benefits, they have their own disadvantages, as well. Some of their drawbacks include:
Egg white contain fewer essential vitamins
Generally, an individual, using egg whites, is losing about 12 % of the suggested daily intake of essential vitamins in the case of women and 9 % in the case of men. Moreover, taking only egg whites leads to deficiency in B12 vitamin that may affect your immune system and the growth of tissues.
Egg whites contain fewer minerals
Egg whites also include fewer minerals that offer only 0.03 milligrams of iron, which is less than 1 % of the daily suggested intake of an individual. Usually an individual needs 5 % of the suggested daily intake of iron for women and 11 % for men. Deficiency in iron will affect the muscle metabolism and the manufacture of thyroid hormone.
Egg whites contain less choline
Egg whites provide only 2.7 milligrams of choline, which are less than 35 % of the suggested daily intake of choline for women and 27 % for men. Deficiency in choline may affect the health of cell membranes, fat metabolism and cell communication.