Egg whites are a popular choice for those looking to add protein to their diet while minimizing their intake of fat and cholesterol. But what is the nutritional value of egg whites per 100 grams, and are they healthy for you?

One large egg white contains about 3.6 grams of protein, 0.1 gram of fat, and 0.2 gram of carbohydrates, making it a low-calorie and low-fat source of protein. In comparison, one large whole egg contains about 6.5 grams of protein, 5 grams of fat, and 0.6 gram of carbohydrates.

While egg whites are a good source of protein, they lack some of the essential nutrients found in the yolk, such as vitamins A, D, E, and K, and essential fatty acids. They also lack the antioxidant lutein and zeaxanthin, which are important for eye health.

Despite this, egg whites can still be a part of a healthy diet. They are a good source of the amino acid leucine, which is important for muscle building and maintenance. They are also a good source of selenium, a mineral that helps protect cells from damage and supports the immune system.

Egg whites are also a good choice for those with food allergies or sensitivities, as they are free of the common allergens found in the yolk, such as milk and wheat.

However, it is important to note that while egg whites are low in fat and cholesterol, they should still be consumed in moderation as part of a balanced diet. The American Heart Association recommends limiting cholesterol intake to less than 300 milligrams per day for most people, and egg yolks are high in cholesterol, with about 186 milligrams per yolk.

In summary, while egg whites are a good source of protein and some essential nutrients, they lack the vitamins and minerals found in the yolk. They can still be a part of a healthy diet when consumed in moderation as part of a balanced diet. However, it is important to consider the potential for food allergies and sensitivities, as well as the recommended intake of cholesterol.