How Much Protein In Egg White

The Nutritional Value of Egg Whites And Egg Yolks

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People are eating eggs for ages. We are eating eggs in various forms. And all the major percentage of us know is that the egg has a white portion and yellow portion. But we have never bothered to know the nutritional content of the egg. How much protein is in the egg white or egg yolk? What other nutrients make the egg? As the research has got advanced the nutritional profile of the egg has gotten clear to the people. Now we are clearer in our concepts about the egg’s nutritional content.

Egg nutrition

How Much Protein In Egg White

Unlike other food groups, it does not have any sugar or carbohydrates. The only nutrient in it is protein. They are the source of high biological value protein. A single egg gives us:

  • 70 calories
  • 6 grams of proteins
  • 250 milligrams choline
  • Minute sugars and carbs

How much protein does an egg contain depends on the size of the egg? For example, the small egg(38g) has 4.9 g of proteins while jumbo egg(63g) has 8.2 g of proteins.  We all are aware that egg white is the outer portion of the egg that surrounds the yolk. In the case of fertilized egg this portion act as a protective barrier for growing chicken.

Two third of egg weight is due to egg white. Egg white is almost 90% water and 10% protein, fats, vitamins, minerals, etc. Removing an egg white from the egg can make a considerable change in the nutritional value of the egg.

High in protein but low in calories

Egg whites have a high content of protein. They contribute about 67% of the total protein of the egg. While the calories are low. The protein is of high quality and complete protein. A complete protein means that it has all the nine essential amino acids in it. These essential amino acids are needed for the proper functioning of the body. Protein can help curb your appetite, so eating egg whites could help you feel fuller for longer. If you are trying to lose weight and gain muscle mass enough consumption of protein is necessary. 4 g of protein and 17 kcal is obtained from egg white of a large egg.

Free of cholesterol and low in fat

In the past times, the consumption of egg was controversial due to the high saturated fats and cholesterol content. However, later studies have suggested that egg white does not contain cholesterol and thus can be given to patients with hypercholesterolemia even.

Recent studies have said that eating the whole egg is not a problem for everyone. There are specific people who have a problem with this. They have hyper-responders. And yes, in them eating cholesterol can increase the blood levels.

Hyper responders have an ApoE4 gene that predisposes them to high cholesterol. So, for these people egg white is a suitable option. Fat content is very low and thus low calories. A better option for people who want to lose weight and limit their caloric intake.

Boiled egg white nutrition

It contains the bulk of the egg’s protein. The nutritional profile of the boiled egg white includes:

  • 4 g proteins
  • 17 calories
  • 55 mg sodium

In a single egg white 1.3 micrograms of folate,6.6 mcg of selenium, 2.3 mg of calcium, 4.9 mg of phosphorus, 3.6 mg of magnesium and 53.8 mg of potassium are present. The 15 calories in a hard-boiled egg are from protein while 1.5 are from carbs.

Nutrition Facts

Egg white, raw, fresh

Serving size:
1 large (33 g)

Calories 16
Calories from Fat 1

*Percent Daily Values (%DV) are based on a 2,000-calorie diet.

Amt per Serving %DV*   Amt per Serving %DV*  
Total Fat0g 0% Total Carbohydrate0g 0%
Cholesterol0mg 0%   Dietary Fiber 0g 0%
Sodium55mg 2%    Sugars 0g  _
Protein 4g _ _ _
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 0%

Health Benefits of egg white

How Much Protein In Egg White

  • Egg whites are an excellent source of protein and help people in getting energy for a longer time. According to some studies, they play a positive role in hunger and weight management. High positive snacks were associated with low evening snacks and positive changes in appetitive, hormonal, and neural signs that control food intake regulation.
  • High potassium levels are present in egg white. One egg white contains 55mg of potassium. It is involved in heart and bone health, and overall effective cell and organ functioning. Potassium promotes vasodilation and thus lowers blood pressure.
  • Diets with a high protein level can reduce blood pressure. Recent studies have suggested that RVPSL (a component of protein) found in egg white is known to have function the same as the blood pressure reducing drug Captopril. Its a mechanism of action is that it blocks the angiotensin-converting enzyme that is responsible for an increase in blood pressure.
  • Egg white has a high content of riboflavin. Riboflavin is involved in the metabolism of carbohydrates. The energy produced is used for the formation of red blood cells. It also acts as an antioxidant and protects the body from damage. Decreased riboflavin levels may lead to anemia, cardiac disease, or high cancer risks.
  • The high protein content is suitable for the growth and nourishment of nails and hair.

Egg Yolk nutritional profile

As compared to the egg white the nutritional profile of the egg yolk is slightly different. One egg yolk has almost 55 calories,4.5 g of total fat of which 1.6 g is saturated fat. It has 2.7 g protein, 8 mg sodium, and 210 mg cholesterol.

Egg Yolk benefits

Previously it was suggested to hypercholesterolemia patients not to take yolk due to its high cholesterol content. But it has many benefits too. Such as:

  • Enhancing immunity
  • Improving cellular growth
  • Improving bone density and eye health
  • Maintaining healthy blood pressure
  • A decrease in overall body inflammation
  • Lowering the chances of bowel obstruction and kidney disease etc.

As it is evident from the recent researches that eating a whole egg doesn’t contribute to the increase in cholesterol levels of the people. People who are eager to lose weight will have positive effects if they consume the whole egg.

Egg white has a high content of protein and vitamins and people who don’t like yolk can get the HBV proteins from egg white only. Eating an egg, a day will cause a good to your body indeed.

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Tabinda Aziz

I am Tabinda Aziz, A passionate nutrition blogger who loves to write on food and nutrition. I have done BS Hons in Food sciences and human nutrition. Eat food everyday but eat right and in the right amount.

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