Recipes Weight Loss

Egg white nutrition, value for weight loss and 6 yummy recipes including 2 desserts

By Kim Crawford, M.D. Last updated: September 8, 2017
egg white nutrition

Overview on Egg White Nutrition:

egg white nutritionEgg white nutrition is almost if not perfect. Eggs are an excellent source of protein. They contain a number of essential vitamins and minerals and relatively few calories too. This makes them a nutrient-dense, low-calorie, high protein food.

Eggs contain choline, a nutrient essential for proper nerve and brain function. Increasing choline to make more acetyl-l-choline can improve memory and stave off short term memory loss.  Egg white nutrition also include the carotenoids lutein and zeaxanthin, both crucial for keeping your eyes healthy and being likely cancer protectants as well.

One large egg has roughly 186 milligrams of cholesterol, which is found in the egg’s yolk. Since the high cholesterol content of eggs only presents a health risk to those very few who are sensitive to dietary cholesterol, using egg whites in place of whole eggs is generally due to caloric concerns. We’ll discuss the calorie “thing” in a bit.

Dietary cholesterol was once thought to be the major cause of unhealthy blood cholesterol so, egg yolks have been long demonized. Now, egg whites are a great, healthy source of egg white nutrition in the form of protein, but remember that there is definitely room for WHOLE eggs in a healthy diet too.

Weight loss:

Since it’s proven foods high in branched chain aminos add muscle and decrease body fat, I’m betting a fair number of you looking at this article want to reduce body fat and add some lean muscle. Am I right?

So, before I shift my focus to the bodybuilders (which might be a wrong shift- you tell me!) let me say a couple of things to those of you looking for “weight loss.” Yes, indeed high bcaa meals and meals with the best muscle building protein will help you lose weight.

However, you will have a MUCH easier time if you address leptin/ghrelin issues which absolutely everyone trying to lose weight has. You will do better with a metabolism boosting supplementappetite suppressant supplement and something to relieve cravings. All of this coupled my free weight loss advice is available in our medical weight loss kit. So, when you’re done, if this is your goal, please DO check that out. I cover this in my free weight loss book available at the end of this article.

Egg white nutrition for bodybuilders:

Losing fat and adding muscle are goals for every weight lifter. This is true whether they are a casual or a “real” bodybuilder.  Egg whites are an excellent way to get high-quality, zero-fat protein to support muscle building. In addition, egg whites are a low-cost, low-calorie component of a successful muscle-building nutrition plan.

Egg whites are a very cheap and simple protein to prepare.  Many bodybuilding athletes live on egg whites and whey protein as their primary source of protein. Why? What do they know that you don’t know? In detail, egg white nutrition regarding protein is only matched and possibly surpassed by whey protein. In addition, egg white protein is the best absorbed and utilized protein source that you can eat; only whey protein is considered as good or better.

That’s because both egg white nutrition and whey protein nutrition are chock full of bcaa bodybuilding (branched chain=leucine, isoleucine, valine) aminos. These are the best aminos, along with supplements of acetyl l carnitine and l-glutamine for making bigger, stronger muscles. Chicken is another bodybuilding dietary staple, and if you’d like some delicious, healthy chicken recipes, there you go! Furthermore, to really amp up your BCAA’s you should do some “shots” or add a scoop of our BCAA powder to our amazing tasting and voted best whey protein shakes. As a result, this will increase weight loss and muscle size for you. Now, back to the eggies!



Benefits of egg white nutrition:
High Protein

One of the top sources of protein are egg whites. In fact, egg white nutrition from protein ranks up there with poultry, lean meat, and fish. More than half of a full egg’s 6 grams of protein, in fact, comes from the white. In detail, the white of a U.S. grade large to jumbo egg has 3.5 to 5 grams of protein. The egg white contains protein and not too much else, while the yolk has vitamins, fat, and all nine essential amino acids. To point out, opting for low-fat protein sources as a regular part of your diet can help with weight control and reduce your risk of heart disease.

No Cholesterol

Eat only the egg white, and you’re instantly removing the eggs’ notoriously detrimental element called cholesterol. To explain, a serving size of one large egg contains 186 milligrams of cholesterol, and a 100-gram serving of whole eggs contains 372 milligrams.

Since the cholesterol is in the eggs’ yolks, eating egg whites that contain no cholesterol is a healthier way to go for a very small fraction of the population where dietary cholesterol is a factor in their total cholesterol. If you are not one of these people who’s livers don’t process dietary cholesterol adequately you can add yolks galore and still get the protein bump from your egg white nutrition program.

In fact, some people routinely diet once a month eating nothing but egg whites and AWS reds/greens which are fine for a few days at a time, and it works. E-me and ask!


Eating a boiled egg white diet provides no carbohydrates. This makes either whole eggs or egg white nutrition ideal as components of a “keto” diet. In fact, if you do an egg white nutrition diet as discussed above, the ketotic effect is a natural appetite suppressant. As a result, this makes weight loss super easy.

Low Calories

An egg is not a high-calorie food; it is only about 71 calories for a serving size of one large egg. Further, cut out the yolk, and you immediately cut out about 55  calories, leaving you with a mere 16 for just the egg white.  Replacing whole eggs with egg whites helps reduce your total calorie intake. Eating 500 fewer calories a day will help you lose 1 pound per week, and reducing your current intake by 1,000 calories a day will help you shed 2 pounds weekly.

Instead of cooking up a three-egg omelet, try one with a single egg supplemented with two egg whites. In detail, a three-egg omelet automatically weighs in at 213 calories for just the eggs, without adding any additional ingredients. An omelet made with a single egg and two egg whites, by comparison, is only 103 calories.


Choosing egg whites instead of whole eggs lowers the number of calories, fat and saturated fat you may consume. Why is that? Simple math. A 100-gram serving of egg whites, which is about three large egg whites, provides 52 calories, 11 grams of protein, 0.2 gram of fat and 0.7 gram of carbohydrates. The same 100-gram serving of whole eggs, which is about two large eggs, provides 143 calories, 13 grams of protein, and 9.5 grams of fat, including 3 grams of saturated fat and 0.7 grams of carbohydrates.


Whole eggs are a better source of vitamins and minerals than egg whites. However, the exception is riboflavin = Vitamin B 2. Consuming 100 grams of egg whites will provide you with 0.4 milligrams of riboflavin, or 26 percent of the daily value, which is about the same as that found in whole eggs. Notably, egg whites only provide small amounts of the other essential vitamins and minerals, while whole eggs are a good source of folate, phosphorus, iron, and vitamins A, B-12 and D.

6 Recipes using Egg White nutrition as the basis for the meal:

contains bcaa for weight lossEgg white omelet:


1 32 oz pasteurized egg white “slurry”

2 tablespoons chopped mushroom

2 tablespoons chopped green bell pepper

2 tablespoons chopped onion

Salt and ground pepper to taste

A “wipe of coconut oil”


Wipe a 9×5-inch glass or microwave-safe loaf pan with extra virgin (always) coconut oil.

Sprinkle the onion, green bell pepper, and mushrooms into the pan, and toss lightly with a fork to mix.

Season with salt and black pepper, and pour in the egg whites.

Cook in a microwave oven on High setting for 3 minutes.

Remove and stir the cooked egg white from the side of the pan into the rest of the ingredients.

Cook on high 3 more minutes.

If the omelet is still a little runny on top, slice it into chunks and turn them over in the loaf pan.

Microwave for 30 more seconds on High. Adjust salt and pepper, and serve.

contains l carnitine bodybuilding proteinsSouthwest scramble with egg whites:


10 Egg Whites

1/2 fresh diced tomato

1/2 diced Avocado

1/4 diced red onion

1/2 cup black beans

1/4 cup shredded Pepper-Jack Almond Cheese

1/2 cup Spanish Rice that is already prepared

Jalapenos (optional)


Coat large frying pan with coconut oil.

Cook (scramble) egg whites for 1 minute.

Add all other ingredients and cook for 4-to-5 minutes on medium high.

Top with jalapenos (optional).

eggs applied to face will shrink poresHealthy Deviled Eggs:


6 hard-boiled eggs, peeled and cut lengthwise

1/4 C plain Greek yogurt

2 tsp Dijon mustard

1/4 tsp pepper

1/8 tsp salt

paprika to garnish


Boil the eggs for 12 minutes (add a little salt to the pot, too — it’ll make them easier to peel).

Rinse the eggs with some cold water and let them sit for a bit to cool off.

Once they’ve cooled, peel them and cut them lengthwise.

Place the whites on a plate and the yolks in a bowl.

Add the remaining ingredients (except for the paprika) to the yolks in the bowl, and mash it all together.

Once it is mostly uniform, add the mixture back into the empty egg whites.

Top with a sprinkle of paprika.

eggs are better than appetite suppressant supplementsPoached eggs with greens and brown rice:


2 cups hot water

2 large eggs

4 cups chopped fresh spinach

1 cup chopped baby bok choy

1 thinly sliced green onion

1 cup cooked brown rice

½ tsp. sesame oil

1 tsp. vinegar

½ tsp. extra virgin coconut oil

1½ tsp. reduced-sodium soy sauce

Ground black pepper

Bring water to boil in medium saucepan over medium-high heat. Add vinegar; reduce heat to maintain a gentle boil.

Place one egg in a small bowl. Then, hold bowl close to the water’s surface and slip the egg into the water, repeat with remaining egg; cook for about 3 to 4 minutes, or until whites are completely set.

Gently lift eggs out of the water. Set aside. Keep warm.

Heat coconut oil in a medium nonstick skillet over medium-high heat.

Add spinach and bok choy; cook, frequently stirring, for 3 to 4 minutes or until wilted.

Add soy sauce and sesame oil; cook, frequently stirring, for 1 minute, or until well mixed. Set aside.

Evenly divide brown rice between two serving bowls. Top with spinach mixture, one egg, pepper (if desired), and green onion.

Egg white Nutrition Healthy Desserts:

desserts like these are natural mood enhancersFrozen egg white dessert:


6 Egg Whites (use the liquid egg whites that come in a carton for this recipe)

1/4 cup Unsweetened Vanilla Almond Milk

1 tiny scoop of  Stevia (Or substitute 2 pure Stevia packets)

1 tbsp Unsweetened Cocoa Powder (Or substitute 1/2 cup of Chocolate Whey Concentrate Protein instead)-editorial note that the best whey protein for health and weight management is whey concentrate.

1 tbsp Natural Peanut Butter (Or substitute 2 tsp Cinnamon instead).


Blend all ingredients for about 30 seconds, then pour the mixture evenly into 6 muffin tins and place in the freezer.

Freeze for 2-to-3 hours.

After you take the desserts from the freezer, let them sit for 4-to-5 minutes before serving.

If you have trouble getting them out of the muffin tin, run the bottom of the pan under warm water.

I will admit to you that I LOVE this!!!!

eggs help if you losing short term memoryChocolate peanut butter egg white pancake:


6 Egg Whites

1 tbsp Natural Peanut Butter

1 tbsp Unsweetened Cocoa Powder

1/4 cup Unsweetened Vanilla Almond Milk

2 packets pure stevia powder


Blend all ingredients.

Coat frying pan with coconut oil.

Pour batter into pan and cook like a regular pancake. Note: It will not flip as well as a regular pancake would.

When plated, top with 1 tbsp Natural Peanut Butter.


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