Egg White (Raw Fresh)
Egg whites are a versatile and low-calorie ingredient, perfect for a variety of culinary applications, from fluffy meringues to protein-packed omelets. Here’s a detailed nutritional breakdown of raw fresh egg whites to help you understand their health benefits and culinary potential.
Nutritional Information
| Nutrient | Amount |
|---|---|
| Energy | 52.0 kcal |
| Protein | 10.9 g |
| Total Fat | 0.17 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 0.73 g |
| Fiber | 0.0 g |
| Sugars | 0.71 g |
| Calcium | 7.0 mg |
| Iron | 0.08 mg |
| Magnesium | 11 mg |
| Phosphorus | 15.0 mg |
| Potassium | 163.0 mg |
| Sodium | 166.0 mg |
| Zinc | 0.03 mg |
| Copper | 0.023 mcg |
| Manganese | 0.011 mg |
| Selenium | 20.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin | 0.004 mg |
| Riboflavin | 0.439 mg |
| Niacin | 0.105 mg |
| Vitamin B6 | 0.005 mg |
| Folate | 4.0 mcg |
| Vitamin B12 | 0.09 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Egg whites contain proteins that can trigger allergic reactions in some individuals, particularly those allergic to eggs. It’s essential to consider this when preparing dishes that include egg whites.
Dietary Preference
Egg whites are naturally low in calories and fat, making them an excellent choice for those following low-fat or high-protein diets. They are suitable for a variety of dietary preferences, including:
- Low-Calorie Diets
- Low-Fat Diets
- High-Protein Diets
- Gluten-Free Diets
Culinary Advice
Incorporating egg whites into your cooking can enhance the nutritional profile of your meals. Use them to create light and fluffy omelets, add volume to baked goods, or whip them into meringue for desserts. They can also serve as a binding agent in various recipes.
Conclusion
Fresh raw egg whites are a powerhouse of protein with minimal calories, making them a smart addition to any health-conscious kitchen. Whether you are looking to boost your protein intake or create light and airy dishes, egg whites provide a versatile and nutritious option that caters to a wide array of culinary endeavors.
