If you’re looking for a low-calorie source of protein, egg whites are an excellent choice. They are packed with high-quality protein and are low in fat and calories. Here, we will discuss the number of calories in two egg whites and their nutritional value.
Calories in Two Egg Whites
Two egg whites contain approximately 34 calories. It’s important to note that this number may vary slightly depending on the size of the egg. Generally, medium-sized eggs are used to calculate nutritional values. One medium-sized egg white contains around 17 calories.
Nutritional Value of Two Egg Whites
Egg whites are a great source of high-quality protein, which is essential for building and repairing muscles, tissues, and organs in the body. They also contain several essential vitamins and minerals, including:
- Potassium: essential for the normal functioning of cells, nerves, and muscles.
- Sodium: helps regulate fluid balance in the body.
- Calcium: important for bone health and muscle function.
- Vitamin B2 (riboflavin): essential for energy production.
- Vitamin B12: essential for healthy nerve function and the formation of red blood cells.
Egg whites are also low in cholesterol, making them a great choice for people who are watching their cholesterol levels. However, it’s important to note that the yolk of an egg contains most of the egg’s nutrients, including vitamins A and D, iron, and choline.
How to Incorporate Egg Whites Into Your Diet
Egg whites can be incorporated into your diet in many ways. Here are a few ideas:
- Add egg whites to your morning smoothie for an extra protein boost.
- Use egg whites in place of whole eggs in omelettes, frittatas, and other egg-based dishes.
- Add egg whites to your salads or sandwiches for a protein-rich addition.
- Use egg whites to make a low-calorie breakfast wrap or burrito.
Overall, egg whites are a nutritious and low-calorie source of protein that can be easily incorporated into your diet. They provide many essential nutrients and can be used in a variety of dishes. So, next time you’re looking for a healthy and satisfying meal or snack, consider adding some egg whites to your plate.
