Eggs are nutritious foods that are easy to transform into delicious dishes. Therefore, almost everyone from children to adults loves eggs and egg dishes. However, some people are afraid of gaining weight so they only eat egg whites. So how many calories are in 2 egg whites, let’s find out in the following article with My Auris dentistry .
How many calories in 2 egg whites?
How many calories in 2 egg whites is a concern of many people, especially those who want to lose weight or diet.
Egg white is inherently a clear white fluid that any type of egg has. Through the eggshell comes the egg white and accounts for most of the egg’s weight. In particular, egg whites alone contain up to 90% water, the rest are substances such as albumin, mucoprotein and globulin.
Unlike fat-rich yolks, egg whites contain almost no fat, which is very good for people on a diet and losing weight.
Through research and ingredient analysis, each egg with different weight will have egg whites with different calories.
For example:
- 1 small egg white (28g) contains 14.4 calories
- 1 medium egg white (33g) contains 17 calories
- 1 large egg white (46g) contains 23.4 calories
So how many calories are 2 egg whites?
- 2 small egg whites (28g) contain 28.8 calories.
- 2 medium egg whites (33g) contain 34 calories
- 2 large egg whites (46g) contain 46.8 calories
From this, it can be seen that egg whites contain few calories and are suitable for supplementation in the weight loss menu.
Nutrition content in egg whites
Through analysis, egg whites are low in calories but rich in nutrients and a variety of substances. 100g of egg whites contain the following nutritional ingredients:
- Total fat: 0.73g
- Protein: 10.9g
- Water: 87.57g
- Vitamin B1: 0.004mg
- Vitamin B2: 0.439mg
- Vitamin B3: 0.105mg
- Vitamin B6: 0.005mg
- Vitamin B9: 0.004mcg
- Potassium: 163mg
- Phosphorus: 0.09mg
- Magnesium: 11mg
- Calcium: 7mg
- Calcium: 166mg
- Iron: 0.08mg
- Zinc: 0.09mg
Through the nutritional composition of egg whites, it can be seen that supplementing egg whites not only provides nutrition but also brings a number of benefits:
Helps you feel full longer >
Egg whites are rich in protein but low in calories. In fact, egg whites make up about 67% of the total protein in an egg. The amount of protein in egg whites contains all 9 essential amino acids in the amounts that the body needs to function best.
Rich in protein helps the body suppress appetite. Therefore, eating egg whites can make the body feel full faster but still receive enough necessary protein, which is extremely beneficial for the weight loss process.
Low fat and no cholesterol
Egg whites are a source of pure protein and contain no fat or cholesterol. This, shows eatingEgg whites are considered healthier than eating egg yolks.
Cholesterol in eggs is not a big problem for healthy people, but for people with cardiovascular disease and high blood pressure, they should only choose egg whites to avoid health effects.
Balance potassium and sodium content for the body
Egg whites are mainly water and contain sodium and protein. Therefore, it can help balance nutrients in the body.
Rich in calcium
Egg whites have quite a lot of calcium, so they effectively support strong bones and teeth. At the same time, it is effective in regulating heart rate, increasing hormone stimulation,…
Does eating egg whites cause weight gain?
Eat heart Does egg white cause fat or weight gain? The answer is no if you eat it properly. Because eating any food the wrong way or eating too much will make you gain weight and even face many health risks.
Egg whites, when used properly, not only do not cause weight gain but also become an effective weight loss menu food. Here are some reasons why egg whites are a healthy weight loss food:
- Reduce your calorie intake: How many calories in 2 egg whites, 2 medium-sized egg whites (33g) contain 34 calories, so it does not only contain low calories, but also contains many vitamins and minerals that are beneficial to health.
- Low fat, no cholesterol
- Supplements water for the body: Egg whites are made up of about 10% protein and 90% water. In particular, there are up to 87.57g of water in 100g of egg whites, so it can suppress the body’s appetite.
- Rich in protein helps the body feel full for a long time, limiting appetite
- Egg whites do not contain sugar.
How many egg whites should you eat in a day?
A normal person can eat 1 egg a day, but if you only eat egg whites, you should supplement 2-4 egg whites a day. For those who work out, they can eat Maximum 8 egg whites in 1 day.
The important thing in eating egg whites is to cook them, not to eat raw eggs, to avoid the risk of infection. And to increase weight loss effectiveness, prepare them with less oil by boiling, steaming, etc., and avoid frying or stir-frying eggs with many other fatty ingredients such as butter. oil,…
If you eat too much egg white and eat it regularly, without a regimen, it will cause some side effects as follows:
- Excess protein in the body: can lead to the risk of diseases. kidneys
- Water-soluble vitamin B and biotin deficiency: the results of many studies have shown that if egg whites are eaten for a long period of time, biotin deficiency can occur. This is because Avidin – a protein found in egg whites, removes biotin from the body, increasing the risk of deficiency Missed.
Hopefully, with the information in the article about how many calories in 2 egg whites, it will help everyone find answers for themselves Gain some knowledge and experience in designing healthy nutritional menus, weight loss and the most effective diet. class=”icon primary button circle tooltip whatsapp show-for-medium” title=”Share on WhatsApp” aria-label=”Share on WhatsApp”>
