Egg white calories have long been discussed concerning weight loss and muscle-building, but are they really worth worrying about? Studies have shown that individuals who eat upwards of 3-4 eggs each week containing the yolk have lower cholesterol and are less likely to have a heart attack. That sounds pretty good to me.
The real benefits of egg whites over an entire egg are the fat and calories. Since they virtually have no fat and very limited calories, they’ve remained a very helpful tool while I implement the Eat Stop Eat diet successfully.
The Calorie Count Is Low
I enjoy egg whites often because they’re so low in calories, so let’s address a couple questions here.
How many calories in one egg?
An entire egg is around 80 calories. That’s not too bad.
OK, how many calories in an egg white?
The calories in an egg white is a staggering 17 calories. Wow! So if you were to prepare a meal with two whites instead of whole eggs, you would eliminate over 100 calories right there.
I’ve tried egg substitutes before since a quarter cup contains the same amount of calories as 2 egg whites, but I concluded that the substitutes have chemicals that I don’t really need even if the calories are equivalent. And if you’re curious about how many calories you’re burning each day already, simply take your body weight in pounds and multiply by 10. It’s a very close estimate and you don’t even need a calculator.
The Nutrients Of Egg Whites Are Abundant
Another reason I choose whites is because not only are the egg white calories low, but they’re a great source of protein. With 2 egg whites you can get the same amount of protein as 1 whole egg, but with less calories. This is great for people who hit the gym and want to see continuous muscle growth.
Besides egg whites being a good source of protein, they also provide a sizable amount of riboflavin and in case you didn’t know, riboflavin is important for a number of reasons:
1. It takes part in red cell production.
2. It helps regulate healthy mucous membranes.
3. It helps in the releasing of energy from consumed carbohydrates.
And Selenium is another helpful item found in egg whites since it strengthens your immune system and operates as an antioxidant to remove toxins from the body.
Preparation Usually Leads To Unnecessary Calories
Where most people go wrong is eating egg with lots of butter or oil. This is what really increases the amount of calories. If you’re looking for the healthiest eggs due to how they’re prepared, then hard-boiled are probably the best. You won’t find any extra calories in a hard boiled egg unless of course you turn them into deviled eggs with a little mayonnaise and mustard.
Egg White Calories Are Great For Losing Weight
Ever since I started incorporating more egg whites into my diet, I’ve been enjoying my meals more and seeing continuous weight loss. On average, I started losing 1-2 pounds each week, but I didn’t physically show it for a couple months since my skin needed to adjust.
But I really enjoy the foods prepared with egg whites and they’ve helped me to cut a substantial amount of calories from my diet each week. So I can confidently say that the calories in egg white are very low… and tasty.