Egg Whites Nutrition - 3 Key Concerns
Do eggs really cause high cholesterol? Is there more egg whites nutrition than egg yolk nutrition? And what about salmonella? Are the salmonella bacteria something that we should be worried about? These questions will be answered in this article.
Egg whites nutrition: Is It Fresh?
To test the freshness of an egg, put it in a bowl of water. Fresh eggs will sink to the bottom, while stale eggs float, rounded end up because the size of the air pocket increases with age. Is salmonella poisoning something that we should be concerned with? Many hens do harbor the disease bacteria salmonella, which can be passed into the egg even before the shell is formed.
It is impossible to tell if the egg is contaminated with the salmonella just by looking at it. Therefore, it is always a good idea to cook eggs thoroughly before eating them. Cooking destroys the bacteria. Salmonella poisoning is especially dangerous to young children, elderly, pregnant women, and immune compromised individuals. Below are several safeguards against salmonella poisoning.
- Check the sell by date
- Do not use cracked eggs
- Store eggs pointed end down in their carton in the refrigerator
- Eat egg dishes immediately or refrigerate them
- People at risk should avoid eating raw eggs
- If you are unsure about an egg, test it for freshness
Egg White Nutrition vs. Egg Yolk Nutrition
The whole egg contains about 6 grams of protein, which is about 15% of the daily-recommended amount for an adult. The whole egg contains calcium, phosphorous, and Vitamins B, D, and E. An egg boasts about 75 calories, which really isn't all that much.
What happens when we separate the yolk from the white? Most of the calories of an egg are in the yolk with 59 calories. The egg white has more protein than the yolk with 3.5 grams of protein. The yolk has 5.1 grams of fat compared to 0 grams of fat in the white. Bottom line is the nutrition in egg whites comes out ahead in nutritional value.
Egg whites nutrition and Cholesterol
The cholesterol is found in the yolk of the egg. Surprisingly, studies at the Rockefeller University in New York revealed that an egg whites nutrition rich diet raised the blood cholesterol level in only two out of five people. The study concluded that most people on high cholesterol diets rarely have raised blood cholesterol levels.
If high blood cholesterol levels are a concern for you, you can always substitute two egg whites nutrition for one whole egg in omelets and other recipes that call for eggs. In baking, a whole egg can be replaced with two egg whites nutrition, and two whole eggs can be replaced with one whole egg plus two or three whites. Additionally you can also buy what is called frozen or powdered "egg whites nutrition only" and use this in place of eggs in your cooking.