The Interestingly Nutritious Egg White

Eggs have two parts – the yellow part that is known as yolk and the white translucent part that is known as albumin. Eggs are just so versatile. What can’t you do with them? You can eat them raw, poached, scrambled, boiled, or fried. What are we waiting for? Let’s get talking!

What`s the Nutritional Value of Egg Whites?

  • Selenium 6 mcg
  • Sodium 8 mg
  • Thiamin 1 mg
  • Vitamin B6 2 mg
  • Vitamin B 12 03 mcg
  • Iron 3mg
  • Magnesium 6 mg
  • Manganese 4 mg
  • Niacin 35 mg
  • Pantothenic acid 0.63 mg
  • Copper 8 mg
  • Calcium 3 mg
  • Fat 05g
  • Folate 3 mg
  • Phosphorus     5 mg
  • Potassium 8 mg
  • Protein 6 g
  • Riboflavin 145 mg

What are the Health Benefits of Eating Egg Whites?

Required for Muscle Growth

Egg whites are a powerhouse of protein. Did you know that your body needs certain levels of protein to build muscles? What’s more? Making egg whites a part of the diet of children is vital because of their requirement for protein levels necessary for general growth and solid muscle building in particular.

It Maintains Blood Pressure

Blood Pressure Monitor

High blood pressure rate is a challenge in today’s society. This makes it worth discussing. Did you know that potassium balances out high blood pressure levels? Adequate amounts of potassium can be derived from egg whites. Asides regulating blood pressure, it prevents the bones and heart from damaging factors such as a stroke or fractures.

Empowers the Nervous System

Egg whites contain loads of beneficial components like choline – a kind of phosphatidylcholine. The primary function of choline is that it ensures proper methylation process. This function is essential for DNA creation, detoxification, and nerve signaling. An adequate level of choline in the body prevents the nervous system from experiencing damage.

Checking Cholesterol Levels

Egg whites contain minimum cholesterol. In fact, a whole egg has got 186 mg of cholesterol. Being enriched with plenty of nutrients and low cholesterol content, an egg white is a safe option for people with cardiovascular problems because increased cholesterol levels can lead to a stroke or a heart attack.

Great for Cardiovascular Health

Egg whites contain minerals and vitamins that promote proper blood flow. Have you heard or read that egg whites can aid effective vasodilation, that is, blood vessels widening process? Because egg whites contain potassium, you can be sure that it functions to prevent clotting in the blood, together with other ischemic heart diseases.

Dealing with Obesity

a fat man

Obesity has many adverse effects as a result of excess calories and high levels of fats that accompany it. Struggling with obesity? You can begin your fitness journey by eating egg whites. Egg whites aren’t only highly nutritious, they’ve got components that keep the stomach full for hours, suppress appetite, and increase energy levels.

Prevents Fatigue

People who encounter sudden fatigues and dizziness can combat them by incorporating egg whites into their daily diet. The magnesium and manganese in them prevent fatigue in women of advanced ages.

What about Strong Bones?

Consuming calcium-based foods keeps the bones strong. Healthy bones keep you from falling prey to rickets, fractures, and severe bone problems like osteoporosis.

Prevents Early Aging

elderly woman

A regular consumption of egg whites aids in cell and tissue rejuvenation that will eventually enhance the skin, eliminating early aging signs such as fine lines and wrinkles.

Good for Diabetics

A boiled egg white is considered a full and nourishing meal for diabetics, preventing cholesterol, cardiovascular, and blood pressure problems.

Prevents Various Health Ailments

Egg whites are loaded with vitamin B2 and Vitamin B12 — these vitamins are necessary to manage health problems such as cataracts, migraine, headaches, and backaches. Maintaining some sufficient levels of B vitamins can effectively ward off factors that contribute to these health challenges.

Works as a Supplement

Egg whites have got riboflavin, thiamin, selenium, magnesium, manganese, and protein. Now here’s the gist: The aforementioned nutrients and more make egg white considered a supplement that can treat various health problems in children and adults. It is nourishing for growing children, and it can help alleviate the risks of chronic diseases in postmenopausal women.

Are there Egg White Recipes?

Yes, so many of them. Let`s take a look at one of them


This recipe makes 12 servings

What`s Needed?

  • 1 large egg white
  • 1/2 teaspoons ground cinnamon
  • 1 cup dried cherries or cranberries
  • 3 cups old-fashioned oats
  • 1 1/2 cups chopped nuts: almonds, pistachios, or walnuts, pecans
  • 1 1/2 teaspoons kosher salt
  • 1 1/2 cups coconut shavings
  • 1/2 cup agave syrup
  • 1/4 cup warmed coconut oil or olive oil
  • 1/4 cup sesame seeds
  • 2 tablespoons light brown sugar

How`s it Made?

  • Preheat oven to 300°F.
  • Mix egg white, oats, chopped nuts, coconut shavings, agave syrup, olive oil or warmed coconut oil, sesame seeds, light brown sugar, kosher salt, and ground cinnamon in a large bowl.
  • Spread out the mixture on a rimmed baking sheet.
  • Bake granola, stirring it every 10 minutes until it turns golden brown and dry.
  • Let it get cool on the baking sheet, then it will get crispy as it cools.
  • Mix in dried cherries or cranberries.
  • And yeah, it`s ready!

Side Effects of Egg White

Overload of Proteins

Eating a high amount of protein can be dangerous to people who suffer kidney problems. Specifically, people with low Glomerular Filtration Rate (GFR), which is the flow rate of fluid that the kidney filters, could have acute kidney injury because of the high levels of egg protein.

A Reduction of Biotin

Biotin is also known as Vitamin H or Vitamin B7, and eating raw egg whites can cause biotin depletion. A deficiency in biotin causes skin conditions such as cradle cap which affects infants, and seborrheic dermatitis which affects adults. That’s not all, as it also causes pain and cramps in muscles, seizures, lack of muscle tone and coordination, and hair loss.


Hives, diarrhea, vomiting, wheezing, coughing, sneezing, rashes, swelling of the skin, difficulty breathing, swelling of the throat, mouth, and airways, sudden blood pressure, nausea, and cramps are some of the common symptoms of allergies in reaction to egg whites.

High Risk of Salmonella

Raw eggs, including raw albumin, can be contaminated by bacteria. Salmonella is a bacterium that is found in the intestines of chickens. It is also present on the outer surfaces of unbroken eggs as well as inside them. High temperatures are required to destroy salmonella. To prevent salmonella, avoid eating raw eggs, and consume boiled eggs and fried eggs.

Amazing Eggs Facts

  • The yellow yolk in the egg provides the chick with food, while layers of egg white cushion the chick and keep it warm. The shell is porous, allowing air in and out so that the chick can breathe.
  • To tell if an egg is raw or hard-cooked, rotate it. If the egg rotates easily, it is hard-cooked but if it doesn`t, it is raw.
  • “Clutch” is the term for the number of eggs that a bird lays at once. The number of clutches per year changes from bird to bird.
  • The ostrich egg is the biggest in the world, weighing about 1.5 kilograms; an average hen’s egg weighs only about 50 grams.
  •  Egg yolks are one of the few foods that are greatly rich in vitamin D.
  • If an egg is dropped on the floor, it can be purified with much salt for easy cleanup.
  • Yolk color relies on the diet of the hen.
  • An average hen lays 300 to 325 eggs a year.
  • The fastest omelet maker in the world made 427 two egg omelets in 30 minutes.
  • An American, Howard Helmer, is the omelet king, as he holds three world records for omelet construction.
  • A whole egg contains all the nutrients required to turn a single cell into a baby chicken