Eggs are a powerhouse of vital nutrients and the best source of protein. However, the ones who are very cautious about their cholesterol intake can avoid egg yolk. Egg whites are a heart-healthy option that is low in calories and cholesterol, less fat, and perfect for weight loss. They support muscle repair and growth, which is ideal for people who want an increase in protein. They are not just a powerhouse of protein but also contain other nutrients like riboflavin, selenium, and potassium, which maintain our immune system and electrolyte balance.
This blog will provide you with information on the nutritional profile of boiled egg calories without yolk and some yummy recipes that can be made from egg whites.
Table of Contents
Nutritional Profile – Boiled Egg calories without Yolk
Let us understand the Boiled egg calories without Yolk through the table below
| Type and Size of the Egg White | Nutritional Profile |
| Small Egg White(Approx 25 grams) | Calories: 15 kcal Protein: 3.2 grams Fat: 0.1 grams Saturated Fat: 0 grams Carbohydrates: 0.3 grams Fiber: 0 grams Sugar: 0.3 grams Cholesterol: 0 mg Sodium: 50 mg Potassium: 45 mg |
| Medium Egg White (Approx 33 grams) | Calories: 17 kcal Protein: 3.6 grams Fat: 0.1 grams Saturated Fat: 0 grams Carbohydrates: 0.4 grams Fiber: 0 grams Sugar: 0.4 grams Cholesterol: 0 mg Sodium: 55 mg Potassium: 54 mg |
| Large Egg White (Approx 37 grams) | Calories: 19 kcal Protein: 4.0 grams Fat: 0.1 grams Saturated Fat: 0 grams Carbohydrates: 0.4 grams Fiber: 0 grams Sugar: 0.4 grams Cholesterol: 0 mg Sodium: 55 mg Potassium: 58 mg |
Through this table, we can understand that the boiled white egg without yolk has 0 mg of cholesterol.
Healthy Recipes of Egg Whites
The boiled egg calories without yolk are less as compared to the calories with yolk but the white egg provides us with the same energy and keeps us energetic throughout the day. Here are some famous healthy and tasty recipes for egg whites that you can give a shot!
1. Egg White Omelette with Vegetables
| Ingredients |
|---|
| 1 tsp olive oil |
| ¼ cup diced onion |
| 1 cup spinach, chopped |
| ¼ cup cherry tomatoes, quartered |
| Salt and pepper |
| ¾ cup liquid egg whites (or whites from 3 eggs) |
| 1 tbsp parmesan (optional) |
Image by Timolina
Instructions
2. Egg White Muffins
| Ingredients |
|---|
| Cooking Spray |
| 1 ½ cups liquid egg whites (or egg whites from 12 eggs) |
| ¼ cup diced bell pepper |
| ¼ cup diced onion |
| ½ cup chopped spinach |
| ¼ cup shredded cheese (optional) |
| Salt and pepper, to taste |
Image by Azurita from Getty Images
Instructions
3. Egg White and Avocado Toast
| Ingredients |
|---|
| 2 slices of bread of your choice |
| 2, egg whites |
| ½ avocado, mashed |
| ¼ cup shredded cheese, |
| Salt and pepper, to taste |
| Sriracha/tomato sauce, if desired |
Image by bhofack2 from Getty Images
Instructions
4. Egg White Pancakes
| Ingredients |
|---|
| 1 cup self-raising flour |
| 2 egg whites |
| 1 ripe banana, mashed |
| 1/2 cup milk |
| 1/2 cup buttermilk/yogurt |
| 1 tsp baking powder |
| 1 tsp vanilla extract (optional) |
Image by KARIN SHIKATA from Scopio
Instruction
5. Egg White Salad
| Ingredients |
|---|
| 4, hard-boiled eggs, whites only |
| 1/4 cup Greek yogurt or mayonnaise |
| 1, tablespoon mustard sauce |
| 1/4 cup chopped celery |
| 2, tablespoons chopped green onions |
| Salt and pepper to taste |
| Lettuce leaves (for serving) |
Image by HandmadePictures from Getty Images
Instruction
Final Thoughts
We hope the blog has provided the required information about boiled egg calories without yolk. Egg whites are a low-calorie, high-protein food, which helps one to maintain their weight and muscle building. They are rich in amino acids, which keep your heart healthy. The vitamins and minerals improve skin and overall health and make you feel energetic throughout the day!
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