Eggs are a wholesome and top-quality protein food that comes with a wealth of nutrients, which may help promote cognition, maintain lipid profile and overall health. However, the nutrients are not evenly distributed between the two different parts of an egg, such as the egg yolk and egg white. Thus, it means that the nutritional value may differ depending on whether you consume the whole egg or just the egg white.
So, let’s dive into this two-minute reads to know more about the nutritional profile of egg whites, their benefits, uses and side effects.
What Is Egg White Protein?
Egg white protein is a superior-quality, complete protein source obtained from the clear liquid portion (albumin) of an egg. It is largely used as a dietary supplement, protein powders and fitness supplements owing to its wealth of amino acids and bioavailability. Unlike whole eggs, egg white protein is completely devoid of fat or cholesterol, thereby making it a lean and good quality protein source.
Nutritional Content of Egg White Protein
Egg whites are low in calories but packed with an impressive profile of nutrients, making them the most preferred choice for people aiming to increase their protein intake without adding extra fat. It is a complete protein source, which means it contains all nine essential amino acids needed for proper growth, muscle development and repair. Besides this, it also contains fair amounts of B-complex vitamins (B2, B6, B12) and essential minerals like magnesium, potassium, and calcium.
Also Read: Eggs: Types, Nutrition, Health Benefits, Uses For Skin And Side Effects
Nutritional values (per 100g of raw egg white):
Calories: 18
Protein: 3.6 g
Fat: 0.2g
Carbohydrates: 0.7g
Cholesterol: 0mg
Vitamin B 12: 11% of the daily value
Selenium: 8% of the daily value
*Source: As Per the Food and Drug Administration (USDA)
Health Benefits
Promotes Muscle Growth
Egg white protein is an abundant source of branched-chain amino acids (BCAAs), which help in building muscle mass and repair. In addition, its high bioavailability supports quick absorption and utilization by the body. Egg white protein is one of the popular protein sources preferred by athletes and fitness enthusiasts.
Manages Weight
Egg white protein is low in calories and fat, which makes it the best choice for those aiming to lose surplus kilos or maintain lost weight while preserving muscle mass. Adding egg whites to the meal regimen can promote satiety and help control unwanted hunger pangs.
Also Read: Are Eggs Good for Weight Loss? Know The Impacts, Benefits, Nutrition And Side Effects
Enhances Heart Health
Egg white protein is totally free of cholesterol and fat, which makes it valuable addition for heart health. Thus, diminishing LDL and total cholesterol levels in the blood. Furthermore, it may also control blood pressure owing to its rich potassium content.
Allergy-Free
For people with lactose intolerance or dairy allergies, egg white protein serves as a wholesome alternative to whey or casein protein.
Boosts Immunity
The richness of amino acids like lysine and arginine builds a robust immune system and aids in collagen production, promoting tissue repair and glowing and youthful skin.
Uses of Egg White Protein
Egg white powder is commonly used in protein shakes and smoothies as a post-workout recovery drink. It is available in the form of powder, thus making it easy to add to your regular fitness regimen.
It is widely used as a binding agent in baked goods such as cakes, muffins, and bread. Egg whites add stability, and softness to dishes like meringues and soufflés.
Largely used as a key ingredient in protein bars, meal replacement shakes, and nutritional supplements.
At times used in medical nutrition therapy for patients requiring low-fat, high-protein diets.
Potential Side Effects
Some people are allergic to egg proteins, which can lead to symptoms like rashes, stomach issues, or respiratory problems.
Raw egg whites contain avidin, a type of protein that binds to biotin (vitamin B7) and prevents its absorption, potentially causing a deficiency. However, cooking egg whites neutralizes avidin, making it available for absorption.
Excess intake of egg white protein may cause bloating, gas, or digestive discomfort, especially for individuals with sensitive stomachs.
Eating raw egg whites carries a risk of food poisoning with Salmonella infection. While pasteurized egg white products reduce this risk.
Conclusion
Egg white protein is a power-packed food, which is low in calories and fat, that delivers several health benefits. It is a preferred protein source for choice for fitness enthusiasts, dieters, and individuals seeking a lean protein source. However, it is important to have it in moderation and be aware of their allergies or sensitivities.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
An overview of the functional properties of egg white proteins and their application in the food industry
Author links open overlay panel
Saeed Mirarab Razi , Hoda Fahim , Sepideh Amirabadi , Ali Rashidinejad
https://www.sciencedirect.com/science/article/abs/pii/S0268005X22007032
Egg white proteins and their potential use in food processing or as nutraceutical and pharmaceutical agents—A review
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E.D.N.S. Abeyrathne , H.Y. Lee , D.U. Ahn
https://www.sciencedirect.com/science/article/pii/S0032579119384500
