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Healthy Diet Plans >>  Calories >>  Egg Whites

Calories in Egg Whites - Scrambled, Hardboiled, Fried 

Eggs are an essential addition to any diet. You can enjoy them plain or even use them as an ingredient in sauces, soups, savory dishes and baked foods. However, recent studies claim that most of the fat and calories in an egg come from the egg yolk. The yolk is also high in cholesterol and eating too many whole eggs or egg yolks can lead to obesity, hypertension and other diseases. Instead of completely avoiding eggs however, experts suggest that only the egg whites be consumed.
Egg whites are low in fats, cholesterol, and carbohydrates but high in protein. A whole egg is approximately 78 calories and calories in egg whites are only 17 kcal.

The most popular way to include egg whites into your daily diet is by making omelets or scrambled eggs with them.
  • Simply uses two to three egg whites, whisk them up till they are nice and fluffy, and add seasoning and spices of your choice.
  • Heat a pan with a few drops of olive oil and cook the eggs in the style that you want.

Calories in Scrambled Egg Whites

This would depend on what you add to the mix and how many egg whites you use. On an average, one portion of egg white scrambled eggs should use 4 egg whites. This would make the calories in scrambled egg whites approximately 68 kcal per serving. More on health benefits of egg
  • Making scrambled or egg white omelets with butter and cheese would obviously increase the fat and calorie content.
  • Instead use olive oil when cooking and add only seasoning and herbs to spice things up.
  • Other ideal additions include a few spoons of salsa, roasted veggies, chopped garlic, tomatoes and onions, and some chili peppers. If you must, add some low fat cheese to the mix but stay away from cream, full fat cheese and butter.

Most egg white dishes require more than 1 egg white to make a decent enough serving. Therefore for the purpose of calories counting, 2 egg whites calorie content is approximately 30 kcal, 3 egg whites calorie value is approximately 50 kcal and the calories present in 4 egg whites is around 68 kcal.

Cooking egg whites tends to change the fat and calorie content. This will depend upon the calories and nutrition value of the ingredients the egg whites are cooked with. For example, if you are using egg whites in a dessert, the added sugar, butter, flour and fruit (if used) will all add to the overall calorie count. The only time the calories of raw egg whites stay the same as calories in cooked egg whites is when you boil the egg and eat only the whites. Calories in boiled egg whites do not differ greatly from raw egg white calorie and fat content as no other ingredient is being added to the dish. Read in detail about nutrients in egg

Calories in Hardboiled Egg Whites

Calorie count is 17kcal for a single egg white. The egg will have to be boiled whole to make it easier to cook and handle but once boiled – either soft or hard boiled – only the white should be eaten. The yolk can be mashed and made into a sandwich filling or salad for your children so that nothing goes to waste. Keep in mind that eating boiled egg whites with peanut butter or cheese is just adding to the calorie count of a naturally healthy food. In case you prefer your eggs fried, you can manage fried egg whites too. The calories present in fried egg whites are approximately 100 kcal. Just make sure you fry the egg whites in the least possible olive oil. Get to know about the nutritional information of egg

Plain White:

Egg whites are made up of ninety percent water and ten percent protein. Egg whites alone are chock full of vitamins, minerals and essential amino acids. Being low in fat they are extremely suitable additions in low-fat diets and provide the best source of natural protein for body builders. If you are trying to lose weight, recovering from an illness, or even body building, adding egg whites to your daily diet can add tremendous nutritional value to your daily food intake. Egg whites provide us with nutrients such as protein, calcium, potassium, sodium, and phosphorus. Egg whites help improve muscle regeneration and can also treat cataract. The only problem with consuming egg whites is the high sodium content. Always check with your doctor before you indulge in regular consumption of egg whites. Egg whites should never be eaten uncooked, as they contain Avidin – an anti-nutrient that can cause illness and even food poisoning. More information on nutrition benefits of egg whites

Enjoy the Cooking:

Apart from the low calorie count in 1 egg white, the blandness of egg whites actually works to its advantage. It can be mixed and cooked with a number of different herbs, spices, and vegetables easily. Having a healthy, flavorful diet with egg whites whipped into scrambled eggs, egg white omelets, and even desserts using only egg whites is now possible. Companies have now recognized the demand for egg whites and their benefits. Cartons of liquid or powdered egg whites are available plentifully in the market today. These handy alternatives make cooking with egg whites easier. You do not have to struggle with the  messy separating of whites and yolks and complicated measurements. Just pour to use these egg whites and cook as normal to make low calorie breakfasts and lunches, main course dinners, and even sweet treats. While their nutritional value is similar to natural egg whites they have a slightly higher protein content making them a popular choice with body builders.

Little White Secrets!

If you wish to stick with the traditional way of cooking egg whites, you must first master separating the yolks from the eggs. Egg whites will only fluff up well if there is not a speck of yolk around. When beating egg whites, remember to keep your bowl and whisk dry. Water prevents air from entering the egg whites and no matter how much you whisk, they tend to remain flat and not fun to cook with. Beating an egg white makes it light because of its protein structure. Try and use a copper or metal bowl instead of a glass one to allow the air to be incorporated more easily and have the fluffiness last longer. You can separate egg whites either by hand – though this does take a little practice and a whole lot of confidence. However, the more you do it, the easier it gets. Alternatively, there are devices called egg separators that have a specially designed slot for the white to pass through and keep the yolk intact.

Submitted on January 16, 2014