Benefits of Boiled Egg Whites

Boiled egg whites may be a plain food, but they offer many benefits to your diet. While egg yolks contain lutein, vitamin A and vitamin B-12, they also contain fat, cholesterol and calories. Boiled egg whites are a convenient and low-calorie way to add egg protein to your diet, without overloading your calorie or fat consumption.


High in Protein

One boiled egg white contains 3.6 g of protein. Egg white protein provides all the essential amino acids your body cannot produce on its own. Protein is an essential macronutrient that should make up at least 10 percent of your daily calories. The protein found in one egg white provides 7 percent of the recommended daily intake for a 135-pound individual.

Low in Calories

One boiled egg white contains about 17 calories -- less than 1 percent of your calorie intake in a 2,000-calorie diet. Compare this to a whole egg, which has 72 calories. If you are watching your weight, you can prepare consume 5 boiled egg whites for slightly more than half the calories in 2 boiled eggs.

Low Fat and Low Cholesterol

A whole egg contains 5 g of fat, 1.6 g of which is saturated. An egg white contains just trace amounts of fat and no saturated fat. It also contains no cholesterol, while the yolk provides about 186 mg. The American Heart Association recommends keeping your cholesterol intake below 300 mg per day. People with high cholesterol or on cholesterol-lowering medications should consume no more than 200 mg per day. Choosing boiled egg whites allows you to indulge in other cholesterol-containing foods during the day without fear of exceeding healthy limits.

Vitamins and Minerals

Egg whites provide riboflavin, potassium and selenium. Riboflavin, also known as vitamin B-2, helps you metabolize carbohydrates, fats and protein. It supports a healthy nervous system and appearance. Potassium is essential to maintaining balanced levels of fluid and minerals. It assists with regulation of blood pressure and heart beat. Selenium is a trace mineral that acts as an antioxidant, destroying disease-causing free radicals in your body.


Boiled egg whites are easy to prepare and transport. They make a simple on-the-go breakfast when paired with whole grain crackers or fruit. You can keep them packed on ice for a post-workout snack to help with muscle repair and growth. Protein also can help you feel full, so egg whites can be a handy between meal snack that can keep you satisfied until your next meal.


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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or