Eggs have gotten a bad rap over the years because they contain cholesterol and fat, but they also have plenty of good nutrients as well.
Regardless of where you stand on the whole egg yolk argument, it's hard to argue the protein-boosting benefits of egg whites on their own. They are what many consider to be "nature's perfect protein", and can amplify the benefits of just about anything you cook (or blend).
On this page, we start with the basics, and then get into the specific benefits of egg whites. We also host product price comparisons for buying them in bulk online, as there are a few extremely high quality brands that are less expensive than what you see in grocery stores.
Fresh eggs vs. frozen
Fresh and raw
- A whole egg (243g) contains 347 calories (217 calories from fat) while egg whites have 117 calories with 4 calories from fat.
- There are 24g of total fat in a whole egg, including 8g of saturated fat, but egg whites have none.
- Whole eggs and egg whites are great sources of protein, riboflavin (vitamin B2), and selenium. Whole eggs also have vitamin B12 and phosphorus.
- Whole eggs are packed with cholesterol (1028mg) while egg whites have none, but there is more sodium in egg whites.
Frozen and raw
- A whole egg (28g) contains 41 calories (26 calories from fat) while egg whites have 13 calories -- zero calories from fat.
- There are 3g of total fat in a whole egg, including 1g of saturated fat, but egg whites have none.
- Frozen, raw eggs and egg whites have similar nutritional elements to fresh and raw varieties, but whole eggs also have folate.
- High cholesterol and sodium are still issues with frozen whole eggs and frozen egg whites, but much lower than fresh.
Both whole eggs and egg whites are trans-fat free and sugar-free
- A whole egg (28g) contains 166 calories (103 calories from fat) while egg whites have 107 fat-free calories.
- There are 11g of total fat in a whole egg, but none in dried egg whites.
- Dried whole eggs and dried egg whites are trans-fat free and have very little sugar.
- The nutrition profile of dried eggs and dried egg whites match up with fresh eggs.
- Cholesterol and sodium are still issues with dried eggs. They're higher than frozen but lower than fresh.
Egg white uses
Beverage/liquid meal component: A quick breakfast or mega protein boost, in smoothies, shakes and juices.
- Recipe ingredient: Whether cooking, frying, or baking, egg whites fit in well.
- Meringues and other food items using raw eggs: Use only pasteurized eggs.
Egg whites are rich in albumin, a protein that helps build tissues and organs. It can restore damaged hair and is good for reducing oil production due to enzymes that consume bacteria. Why spend a lot of money on expensive shampoos, conditioners, and other commercial hair care products when you can buy economical liquid egg whites or a carton of eggs?
Egg whites are used for facials to help keep skin smooth and toned. They may also help fade discoloration caused by acne. Apply whipped egg whites to your face for 15 to 30 minutes. Wash off with lukewarm water. Adding lemon juice may help remove dead skin. Be sure to use organic eggs to avoid hormones, pesticides, and other substances added to processed eggs.
Who uses egg whites
Bodybuilders, vegetarians, athletes, gastric bypass patients are just some of the people who use egg whites for dietary and aesthetic purposes.
Liquid egg whites will add an extra protein boost when consumed prior to and after your workout. Eating five to six small, healthy meals and snacks throughout the day can help you stay fuller longer and reduce unwanted binges on fattening, calorie-rich foods. Try liquid egg whites from our preferred brand, Egg Whites International.
Egg Whites International
Egg Whites International Liquid Egg Whites are all-natural and kosher. They are heat pasteurized to kill salmonella and enable safe and efficient digestion. Egg Whites International tests their eggs for salmonella.
They are liquid, not raw, providing you with a pure form of protein. You can feel confident about their safety. Egg Whites International Liquid Egg Whites have no additives, preservatives, artificial ingredients, or colors. They're double filtered for smoothness as well.
Egg Whites International has a quality control officer and USDA inspector on site to ensure product safety and consistency. The company offers a money back guarantee if you aren't satisfied with the product. Contact Egg Whites International within 14 days of purchase for a full refund.
Check out Egg Whites International Liquid Egg Whites on PricePlow.com for the best prices available.
Affordable and versatile.
A single cup of liquid egg whites from Egg Whites International -- equal to about 10 egg whites -- has 26g of totally bioavailable protein. (The more bioavailable a substance is, the more it can be used and easily absorbed by the body.)
Eggs have the highest quality protein of any food.
They're great for weight loss and weight management, as well as muscle building.
Egg whites can help boost your metabolism and burn calories.
Egg whites are known for preventing age-related muscle loss.
Drinking a protein beverage before bed that contains liquid egg whites can help you burn fat and build muscle for up to five hours. Lack of available protein can lead to fat storage and reduction of muscle mass.
Egg Whites International Liquid Egg Whites can stay in your fridge for up to four months without compromising quality. They have an unlimited freezer life.
- One egg is equal to three tablespoons of egg whites.
- One egg white is equal to two tablespoons of egg whites.
- A half cup of egg whites is equal to four to five egg whites.
Egg Whites International offers a pump that measures out 1oz servings.
As an ingredient
- On breakfast cereals: Mix a protein rich cereal of Egg Whites International Liquid Egg Whites with milk.
On salads: Mix liquid egg whites, instead of water or oil, with dried salad dressing mixes.
Beverages: Add egg whites to boost protein.
Soft peaks: When ready, egg whites will be shiny and lift and curl when the beater is turned upside down, similar to the top of ice cream in a cone.
Do not add raw carton eggs to drinks and other recipes, such as meringues and cakes, that call for raw eggs because it can lead to salmonella, a serious bacterial infection. Symptoms include fever, nausea, dehydration, and abdominal pain. If salmonella hits the bloodstream, it could cause death.
- The Food and Drug Administration requires packages of unpasteurized eggs to have a safe handling statement.
- Keep eggs in the coldest part of the refrigerator, away from the door.
- Use eggs from the carton within three to five weeks.
- Cook eggs fully, never eat runny eggs.
- Cook casseroles containing eggs to 160 degrees F at the center. Use a meat thermometer to check temperature.This goes for all recipes using raw eggs.
- Always wash hands after handling egg whites.
- Do not touch your eyes, mouth, or nose when working with egg whites.
- Frozen egg substitutes are pasteurized and safe for recipes.
- If you experience redness, burning, or an allergic reaction when using an egg white facial mask, wash off immediately and seek medical help.
- It could take a few minutes to a few hours after ingesting eggs to have an allergic reaction. Look for rash, hives, swelling, diarrhea, nausea, vomiting, and hay fever-like symptoms. A severe reaction could result in difficulty breathing, swelling of the mouth and throat, significant drop in blood pressure, dizziness, and fainting.
- Avidin, a protein in raw egg whites, hinders biotin (vitamin H or B7, a B-complex vitamin) absorption. B-complex vitamins are essential for healthy skin and hair and have many other benefits.
Signs of biotin deficiency include hair loss, dry scaly skin, swollen red tongue, dry eyes, appetite loss, insomnia, and depression.
- High risk populations: Pregnant women, children, babies, the elderly, and people with compromised immunity should eat fully cooked eggs.
- Cholesterol alert: Limit your cholesterol intake to under 200mg daily if you have health issues. If you don't have high cholesterol, stick to less than 300mg daily.
- Egg whites are the healthier choice for individuals with high cholesterol.
- Egg, white, raw, fresh; Self NutritionData
Egg, white, raw, frozen; Self NutritionData
Egg, white, dried; Self NutritionData
- Egg, whole, dried; Self NutritionData
Egg, whole, raw, fresh; Self NutritionData
Egg, whole, raw, frozen; Self NutritionData
Jack H. Gutman, D.O., FAAP; Health Facts; Egg Whites International
FAQs; Egg Whites International
Recipes; Egg Whites International
Egg Nutrients; Incredible Edible Egg
Brynn Mannino; 8 Haircare Treatments You Can Make Yourself; MNN - Mother Nature Network
Ashley Henshaw; Egg White Hair Treatment; Livestrong
Kelly Sundstrom; Benefits of Egg Whites For Skin; Livestrong.com
Egg Whites For Acne; Facingacne.com
Marge Perry; How Can I Tell If My Egg Whites Are Beaten To a Soft Peak or Stiff Peak, and When Do You Need One or The Other?; Myrecipes.com
Robin Wasserman; Side Effects of Egg Whites; Livestrong.com
Thomas Behrenbeck, M.D., Ph.D.; Are Chicken Eggs Good or Bad for My Cholesterol?; MayoClinic
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