Egg White Nutrition

egg white nutrition

Egg White Nutrition or Brown: which is the most nutritious?

Eggs white nutrition have high biological value, contain vitamins A, D, E, K and B complex (B1, B3, and B12), as well as being a source of calcium, iron, zinc, and manganese. Compared to other sources of animal protein, they also have fewer calories, about 75 per unit.

Recent studies indicate that its intake does not negatively affect blood concentrations of total cholesterol and LDL (bad cholesterol). A survey by the Harvard School of Public Health has shown that for most people, cholesterol in foods has minimal effect on blood cholesterol levels. People without food restrictions can eat up to seven eggs per week. However, for those who have their own high cholesterol levels, the indication is to consume a maximum of three per week. A good tip is also to consume lighter than gemstones.

Having clarified these points, there remains one that causes doubt in many people: which egg white nutrition is more nutritious, white or brown? You know that from the nutritional point of view, there are no significant differences between the two types of eggs. “In addition to the recent discussion in the media about hormones in chickens, which is no more than a myth, other misinformation circulating around it is about the quality of brown eggs.

14 Benefits of Chicken Eggs in Healthy Eating

What should we know about chicken eggs? Do you consume many in your diet? Would not it be interesting to know more about its benefits? Eggs are present in many recipes and are very consumed by us Europeans. Although there is some controversy about its effect on heart health, most experts agree that a diet that includes egg white nutrition is healthy.

In the past doctors have warned about egg consumption because they can raise cholesterol, but today doctors know that eggs also bring many benefits as long as they are eaten in moderation.

The Egg white nutrition is divided into two parts: the yolk and the clear. The egg white is rich in albumin, a protein of animal origin that has a good aminogram and a high biological value. The clear help in repairing the muscles and prolongs the feeling of satiety by being a protein of long absorption. Egg yolk, often seen as the egg villain, actually carries with it many nutrients and is a source of iron, choline, folic acid, lecithin, biotin, antioxidants, lutein, vitamins B, E, among others.

Are you one of those people who, when they eat egg white nutrition, separate the yolk from the white and eat only the egg white? Of course, if ingested in large quantities the yolk will not do your health well but if once in a while you eat the yolk of one or two eggs and in the others only the clear, this will only do your health well.

What we should know about chicken egg white nutrition

Egg yolk helps in brain development

The egg nutrition yolk is rich in choline, an essential element of vitamin B, which is associated with improved neurological function and reduction of inflammation. It can help reduce the effects of memory loss as a result of old age. In addition, it can improve exercise results, maintain good cholesterol levels, or only boost the health of your liver.

Great proteins

When it comes to protein quality, the egg is one of the best foods to consume. A large egg satisfies 10% of the adult protein’s daily need. All the protein found in an egg can be absorbed and used by the body, in addition to containing all nine essential amino acids, which are the amino acids that your body is not able to produce on its own. Another important observation is that the protein it has in the egg brings better muscle-building results than proteins from other sources.

The color of the gem

The color of the egg yolk does not influence its nutritional value at all. This is only a consequence of chicken feed. Chickens that are fed with grains and grasses full of carotenoids have gemstones with a more vibrant yellow color, but that does not necessarily mean a more nutritious yolk.

Light color

The age of the egg influences the coloring of the white. The older the egg, the whiter the egg will be.

Egg coloring

Is there a difference between white and brown eggs? No. What sets egg color apart is the chicken breed.

Validity of the egg

The egg can be ingested within 3 months after the laying date. Remember that the egg must be in a cool or cool place to avoid spoiling. Remember to avoid eating raw egg, such as eggnog or mayonnaise, to avoid salmonella.

Prevents eye diseases

Researchers have found that people who eat eggs every day reduce the risk of developing cataracts due to lutein and Zeaxanthin that are found in eggs.

Right amount of fat

An egg contains only 5 grams of fat and only 1.5 grams of that fat is saturated.


New studies show that, contrary to previous belief, moderate consumption of egg white nutrition does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may actually improve.

D vitamin

Eggs are one of the only foods that naturally contain vitamin D. This vitamin is essential in the formation of bones and teeth; it helps to lose weight, strengthens the body’s defense system, helps in the prevention and treatment of diseases such as diabetes and hypertension and is associated with a longer life.

Prevents breast cancer

Egg white nutrition can prevent breast cancer. In one study, women who consumed at least six eggs per week reduced their risk of breast cancer by 44%.

Healthy hair and nails

Eggs are also healthy for hair and nails because of their high sulfur content and a wide variety of vitamins and minerals. Many people find that their hair grows faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulfur or B12. If you want to know more about nail and hair health, visit our article 6 tips to improve nail and hair health!


A recent study by American scientists shows that egg white nutrition tends to satisfy more than one loaf of bread at breakfast, with an equal number of calories. That’s because eggs have fat and protein, which together increase the feeling of satiety.

Contain minerals

The minerals found in eggs are iron, to help in the formation of red blood cells, zinc, to enhance immunity, calcium strengthens bones and teeth, essential phosphorus for bones and teeth, iodine, necessary for the regulation of thyroid hormones, selenium, which like vitamin E, protect cells from oxidation.


Now when we go to eat egg white nutrition we will know better the reason of their importance in our food. Danni and I are adept at eating our eggs. Most of our recipes go to eggs, preferably clear. We feel satisfied for a longer period of time and bring us great benefits for our health.



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