Egg White Nutrition Info With Facts About The Egg Yolk

Calories In Egg Whites

Eggs are quite versatile and nutritious. Egg White Nutrition is not quite as much as the egg yolk. With only 16 calories, the white of the egg boasts 3.5 grams of protein and virtually no fat.

The whole egg has lots of vitamins, minerals and about 75 calories, and with 6.3 grams of fat. The egg as a whole packs about 213 milligrams of cholesterol, which is pretty high.

Because of this, eggs should be eaten in moderation, about three to four a week. Sometimes even less depending on various factors that would affect your overall cardiac health. If you have cardiac disease at any level or have cardiac disease that runs in the family, it is a good idea to not eat too many eggs. Perhaps only just one serving of eggs a week or maybe even none will be what the doctor orders if the yoke is eaten. Egg white nutrition may be the order of the day.

Egg White Nutrition and Healthy Breakfast Foods

In dishes like omelets and frittatas, one whole egg can be substituted with two egg whites. In baking, a whole egg can be replaced with two egg whites, and two whole eggs can be substituted with one whole egg, plus two or three whites.

The egg whites I’m referring to are either frozen or powdered. They contain very little cholesterol, but they have artificial ingredients in them that aren’t that good for your health. Maybe it would be better to just eat fewer eggs and eat the whole egg instead? Eating real egg whites without the yolk is also healthier.

The Incredible Edible Egg

Most of the nutrients of the egg come from the yolk. The egg yolk has modest amounts of minerals including phosphorous and calcium. It is a good source of vitamin B2, B12, D, and E. In fact, eggs are considered to some as being the perfect food.

Eggs are an international food. There are a lot of different recipes you can make using eggs as the base. You can make cheesecake and luscious meringue for lemon pies to French quiche and Italian Frittatas. Organic farm fresh eggs taste the best and are better for your health.

Healthy Meal Plans Using Eggs

Vegetarian Frittata Ingredients

• 6 eggs to 8 eggs
• 2 zucchini, diced
• 2 Roma tomatoes, diced
• 3 cloves garlic
• 1 small onion
• 2-teaspoon basil
• ½ cup mozzarella cheese
• ¼ cup Parmesan cheese
• Salt and pepper to taste
• Olive or safflower oil

Sauté onion and garlic for three minutes on medium heat. Add zucchini and tomato and cook for another seven minutes. Add basil, salt and pepper and set aside. Meanwhile whip up the eggs and cheeses and add the zucchini mixture to the eggs. Stir well. In a 6 inch well oiled skillet on medium heat, add the egg mixture. Put a lid on the skillet and cook the bottom layer of the frittata for five minutes. Preheat the oven to 350 degrees. Foil any plastic parts of the skillet because the frittata is going in the oven.

Cook the frittata in the oven uncovered for an additional 15 minutes. Cut it like you would a pie or a pizza. Makes four large servings or eight small servings. Enjoy this meal with whole-wheat rolls and a green salad.

Source: Eating For Good Health – Reader’s Digest