Egg White Nutrition - Facts You Should Know

There is no much difference on the nutritional value between the raw and cooked egg white. Many health enthusiasts are making egg white part of their diet due to its high nutrition. High amount of proteins are included in egg white nutrition, making it one of good natural nutritional supplements. This is the main reason why a large percentage of dietary protein supplements for bodybuilders are obtained from egg whites. Also included in egg white nutrition are various types of minerals like potassium, zinc, calcium, iron, phosphorus and copper and vitamins B6 and B12 as well as Folate and Riboflavin. Added to the list of nutrition are minimal fats and glucose. Proteins derived from egg whites are highly important to the body. Minerals are substantial to maintain a healthy teeth, bones, fingernails and hair. While Riboflavin is required for the growth of body cells, Folate is needed to keep the heart healthy.

Calories in Egg Whites vs. Egg Yolks

One whole egg contains about 78 calories. While most of these calories are present in the egg yolk, calories in egg whites are absolutely low, approximately about 16 to 17 calories. Calories in both egg yolk and egg white are from the nutrients like sodium, carbohydrates, fats and proteins that are present in the egg itself. But the calories in egg whites are better than those in egg yolks because they give you important nutrients while maintaining the calorie count low.Simply put in equation it goes like this way: 1 large egg white = 3g of protein + 55mg of sodium + 2mg of calcium + 45mg of potassium + 4mg of phosphorus + tinniest bit of riboflavin + no fat, cholesterol and carbohydrate 1 large egg yolk = 3g of protein + 7mg of sodium + 23mg of calcium + 16mg of potassium + 81mg of phosphorus + 5g of fat (2 of which are saturated) + 212 mg of cholesterol + 60 calories and very small amounts of iron, riboflavin and thiamine.

Egg White Protein - Types and Percentage

As mentioned, egg white is one of the richest and purest sources of protein. There are about 40 different types of proteins found in egg white that are important to human health. Included in the list is Ovalbumin that serves as a storage protein and plays a vital part in metabolism of enzyme in the body. At 54%, this egg white protein has the biggest percentage among proteins found in egg white. It is followed by Ovotransferrin, a protein binding iron, at 12%, and by Ovomucoid at 11%. Other proteins are: 4% Ovoglobulin G2, 4% Ovoglobulin G3, 3.5% Ovomucin, 3.4% Lysozyme, 1.5% Ovoinhibitor, 1% Ovoglycoprotein, 0.8% Flavoprotein, 0.5% Ovomacroglobulin, 0.05% Avidin and 0.05% Cystatin.