Across the globe, egg whites are considered to be an excellent source of high-quality protein. They are highly appreciated by fitness enthusiasts to build solid muscle and bones.
Let’s now answer the big question - how much protein in 1 egg white?
Nutritional Facts Of Egg White
A small raw egg (38-42 grams) includes approximately 4.79 grams of protein.
A medium egg (45-52 grams) includes approximately 5.54 grams of protein.
A large egg (53-59 grams) includes approximately 6.3 grams of protein.
An extra-large egg (60-70 grams) includes approximately 7.06 grams of protein.
A jumbo egg (more than 70 grams) includes approximately 7.94 grams of protein.
Low in calories and cholesterol, egg whites pack approximately 67 percent of all the protein found in eggs. They help you feel fuller for longer and includes all the nine essential amino acids.
Benefits Of Egg White
- Egg whites are an excellent choice for people who want to lose weight or reduce their calorie intake as they are considerably lower in terms of calories when compared to whole eggs.
- Each egg white includes 44 milligrams of sodium and 53 milligrams of potassium. Egg white doesn't include saturated fat or cholesterol that makes it an excellent choice for people who are at risk of heart disease or diabetes. They don't include sugar and contain very little carbs. Eggs include heart-healthy unsaturated fats and improve the level of good cholesterol [high-density lipoprotein (HDL)]. This helps in reducing the risk of health complications such as stroke and heart disease.
- Egg whites are an economical, accessible, easily digestible, and rich source of high-quality protein along with essential vitamins and minerals. They help in preventing a wide range of health conditions and deficiencies.
- Egg whites contain choline that is helpful to build cell membranes and produce brain's signaling molecules. They also include large quantities of lutein that helps in preventing or reducing the risk of macular degeneration and cataracts.
- Considered by many as Mother Nature’s original superfood, egg whites are also rich in iodine, iron, and phosphorus. They support effective muscle growth, maintenance, and recovery.
- Egg whites can improve metabolic activity of your body while keeping the energy levels on the higher side. They also help in preventing glucose level variations and regulating eating patterns.
- Egg whites promote normal functioning of body cells and play a critical role in spinal cord and brain development during pregnancy. They also prevent cognitive decline in the elderly and promote cognitive development in infants.
- Egg whites are highly useful when it comes to reducing blood pressure, increasing muscle mass, strengthening bones, and managing body weight.
- You can consume egg whites in different forms. For instance, you can make omelet and add a little cheese, lots of fresh vegetables, a whole-grain toast, and some potato hash for a satisfying and balanced meal. Alternatively, you can also try out mixing them with homemade protein bars or baking them into granola. If this is not all, you can even use whipped egg whites and blend them with baked treats like angel food cake, soufflés, and meringues.
We hope that this information on the benefits of egg whites and how much protein in 1 egg white was useful to you.