Eggs are a staple in many diets, and for good reason. They’re an excellent source of protein, vitamins, and minerals, making them a nutritious addition to any meal. When it comes to egg whites, they’re often considered a healthier alternative to whole eggs due to their lower cholesterol and fat content. But have you ever wondered how many calories are in 2 poached egg whites? In this article, we’ll delve into the nutritional details of egg whites, explore their health benefits, and provide you with the answer to this question.
Understanding Egg Whites
Egg whites, also known as egg albumen, are the clear liquid part of an egg. They’re primarily composed of water and protein, with a small amount of minerals and vitamins. Egg whites are a popular choice among health enthusiasts and fitness enthusiasts due to their high protein content and low calorie count.
The Nutritional Breakdown of Egg Whites
Here’s a breakdown of the nutritional content of egg whites:
- Protein: 3.6 grams per large egg white
- Fat: 0 grams
- Carbohydrates: 0.24 grams
- Fiber: 0 grams
- Sugar: 0.24 grams
- Sodium: 54 milligrams
- Cholesterol: 0 milligrams
As you can see, egg whites are an excellent source of protein and contain virtually no fat or cholesterol.
The Health Benefits of Egg Whites
Egg whites offer several health benefits, making them a great addition to a balanced diet. Here are some of the key benefits:
High-Quality Protein
Egg whites are an excellent source of protein, containing all nine essential amino acids that the human body needs. Protein is essential for building and repairing muscles, organs, and tissues in the body.
Low in Calories
Egg whites are extremely low in calories, making them an ideal choice for those watching their weight or following a calorie-restricted diet.
Rich in Minerals and Vitamins
Egg whites are a good source of several minerals and vitamins, including potassium, magnesium, and riboflavin.
Supports Healthy Hair and Nails
The high protein content in egg whites can help promote healthy hair and nail growth.
How Many Calories Are in 2 Poached Egg Whites?
Now that we’ve explored the nutritional benefits of egg whites, let’s get to the question at hand: how many calories are in 2 poached egg whites?
According to the United States Department of Agriculture (USDA), 2 large egg whites contain approximately 140 calories. However, this number can vary depending on the size of the eggs and the cooking method used.
Here’s a breakdown of the calorie content of 2 poached egg whites based on egg size:
- 2 small egg whites: 120 calories
- 2 medium egg whites: 130 calories
- 2 large egg whites: 140 calories
- 2 extra-large egg whites: 150 calories
As you can see, the calorie content of 2 poached egg whites is relatively low, making them a great addition to a weight loss diet or a healthy breakfast routine.
Ways to Incorporate Egg Whites into Your Diet
Egg whites are a versatile ingredient and can be incorporated into a variety of dishes. Here are some ways to add egg whites to your diet:
Omelets and Scrambles
Whisk egg whites with salt, pepper, and any desired fillings (such as vegetables or cheese), and cook into an omelet or scramble.
Breakfast Burritos
Add egg whites to breakfast burritos along with other ingredients like sausage, cheese, and vegetables.
Protein Shakes
Use egg whites as a protein supplement in smoothies and protein shakes.
Baked Goods
Use egg whites as a substitute for whole eggs in baked goods like cakes, cookies, and muffins.
Conclusion
In conclusion, 2 poached egg whites contain approximately 140 calories, making them a nutritious and low-calorie addition to any meal. With their high protein content, low calorie count, and versatility in cooking, egg whites are an excellent choice for those looking to improve their overall health and wellbeing. Whether you’re a health enthusiast, a fitness enthusiast, or simply looking for a nutritious breakfast option, egg whites are definitely worth considering.
By incorporating egg whites into your diet, you can reap the numerous health benefits they offer, from promoting healthy hair and nail growth to supporting muscle growth and repair. So next time you’re cracking open an egg, consider using the whites as a nutritious and delicious addition to your meal.
What is the nutritional value of 2 poached egg whites?
The nutritional value of 2 poached egg whites is relatively low in calories but high in protein. A large egg white contains about 3.6 grams of protein, 0.05 grams of fat, and 0.9 grams of carbohydrates. When you consume 2 poached egg whites, you can expect to get around 7.2 grams of protein, 0.1 grams of fat, and 1.8 grams of carbohydrates.
In terms of vitamins and minerals, egg whites are a good source of riboflavin, selenium, and potassium. They also contain smaller amounts of other essential nutrients like magnesium, phosphorus, and vitamin B12. However, it’s worth noting that egg whites are relatively low in calories, with approximately 14 calories per large egg white. This makes them an attractive option for those looking to manage their weight or follow a calorie-restricted diet.
How many calories are in 2 poached egg whites?
According to the United States Department of Agriculture (USDA), 2 large egg whites contain approximately 28 calories. This is a relatively small amount of calories, making egg whites an excellent option for those looking to reduce their overall calorie intake. It’s also worth noting that the calorie content of egg whites can vary slightly depending on the size of the eggs and the cooking method used.
When you consume 2 poached egg whites, you can expect to get a negligible amount of calories from fat and carbohydrates. The majority of the calories in egg whites come from protein, which is essential for building and repairing muscles, organs, and tissues in the body. As a result, egg whites are an excellent option for those looking to increase their protein intake while keeping their calorie consumption in check.
Are egg whites a good source of protein?
Egg whites are an excellent source of protein, containing about 3.6 grams of protein per large egg white. When you consume 2 poached egg whites, you can expect to get around 7.2 grams of protein. This is a significant amount of protein, especially considering the relatively low calorie content of egg whites.
The protein in egg whites is also of high quality, containing all nine essential amino acids that the human body cannot produce on its own. This makes egg whites an excellent option for those looking to increase their protein intake, particularly athletes, bodybuilders, and individuals who engage in regular physical activity.
Can I consume 2 poached egg whites if I have high cholesterol?
While egg yolks are relatively high in cholesterol, egg whites are cholesterol-free. This makes them an excellent option for those with high cholesterol or heart health concerns. In fact, many healthcare professionals recommend consuming egg whites as a way to increase protein intake while minimizing cholesterol consumption.
However, it’s essential to note that some studies have suggested that consuming large amounts of egg whites may have a negative impact on heart health due to their high protein content. As a result, it’s recommended to consume egg whites in moderation, as part of a balanced diet that includes a variety of whole foods.
How do I poach 2 egg whites?
Poaching 2 egg whites is a relatively simple process that requires some basic kitchen equipment. To start, fill a medium-sized saucepan with water and bring it to a simmer. Crack 2 egg whites into a small bowl or ramekin, and add a tablespoon of white vinegar to the water.
Reduce the heat to a low simmer, and create a whirlpool in the water by stirring it in one direction with a spoon. Gently pour the egg whites into the center of the whirlpool, and cook for 3-5 minutes, or until the egg whites are set and cooked through. Use a slotted spoon to remove the egg whites from the water, and serve hot.
Can I store poached egg whites in the refrigerator?
Yes, you can store poached egg whites in the refrigerator for later use. To do so, simply place the cooked egg whites in an airtight container, such as a glass or plastic container with a tight-fitting lid. Store the container in the refrigerator at a temperature of 40°F (4°C) or below.
It’s generally recommended to consume poached egg whites within 3-5 days of cooking, as they can become less fresh and more prone to contamination over time. When you’re ready to eat the egg whites, simply remove them from the refrigerator and reheat them in the microwave or on the stovetop.
Are there any health risks associated with consuming 2 poached egg whites?
While egg whites are generally considered safe to eat, there are some potential health risks to be aware of. One of the most significant risks is the potential for salmonella contamination, particularly if the eggs are not handled and cooked properly.
Additionally, some individuals may be allergic to egg whites, which can cause a range of symptoms including hives, itching, and difficulty breathing. If you experience any of these symptoms after consuming egg whites, seek medical attention immediately. It’s also worth noting that consuming large amounts of egg whites can lead to an imbalance of certain nutrients in the body, particularly protein and other essential amino acids.