Too much sugar causes numerous problems from heart disease, liver disease, obesity, leaky gut syndrome, slow metabolism the list is long. Dietary Fiber 0g Nutrition Facts Serving Size: 1 Cup Amount Per Serving Calories 126 Calories from Fat 4 % Daily Value* Total Fat 0.41g 1% Saturated Fat 0g 0% Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg 0% Sodium 403mg 17% By collecting blood samples, it was determined that there was a significant decreasein cholesterol levels; therefore, consuming egg whites as opposed to whole eggs may be a great way to decrease the risks of arteriosclerotic diseases. That's because most of the vitamins and minerals present in eggs are contained in the yolk, Kanter said. When you purchase through links on our site, we may earn an affiliate commission. Egg white is around two-thirds of an egg by weight. Talk to your doctor about whether eggs are a healthy choice for you. 43.44g. In total, the U.S. produces about 75 billion eggs a year, about 10% of the world supply. Its not uncommon for someone to order an egg white omelet. Last medically reviewed on June 18, 2021. Egg Nutrition Fact #1. Visit our corporate site (opens in new tab). egg white. NUTRITION FACTS - EGG WHITES - 1 CUP EGG WHITE You searched for calories in 1 cup egg white which belongs to Eggs. This serving contains 0.4 g of fat, 27 g of protein and 1.8 g of carbohydrate. Nutrition Facts Egg White Serving Size: large (33g ) Amount Per Serving Calories from Fat 0.5 Calories 17 % Daily Value* 0 % Total Fat 0.1g 0 % Saturated Fat 0g Polyunsaturated Fat 0 g Monounsaturated Fat 0 g 0 % Cholesterol 0mg 2 % Sodium 55mg 2 % Potassium 54mg 0 % Total Carbohydrates 0.2g 0 % Dietary Fiber 0g Sugars 0.2g Protein 3.6g 0% The difference in nutrition between raw egg white and cooked egg white is minimal. It also contains smaller amounts of potassium, iron, magnesium,zinc, calcium, copper and . fat 0.1g. In fact, its so amazing, that the egg is often the guideline for the perfect protein structure, but if cholesterol is a concerns, going for egg whites may help and still allow you plenty of protein. So the cloudier, the fresher. But it also lacks essential nutrients such as vitamin B12 and selenium. For the most part, egg whites are safe, but there are few side effects you should know. Our feed contains no added hormones, antibiotics or steroids, and no animal by-products, recycled, or processed foods. Make sure to see a doctor right away if these symptoms occur. Log food. The chart below shows the nutritional differences between the egg white of a large egg and a whole, large egg: Egg white nutrition facts. Egg White Nutrition Facts Serving Size 100 g Amount Per Serving Calories 52 % Daily Values* Total Fat 0.17g 0% Saturated Fat 0g 0% Trans Fat - Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg 0% Sodium 166mg 7% Total Carbohydrate 0.73g 0% Dietary Fiber 0g 0% Sugars 0.71g Protein 10.9g Vitamin D 0mcg 0% Calcium 7mg 1% Iron 0.08mg 0% Here's the nutrition facts for one egg white: 17 calories. Scientists have a disturbing answer, Eerie green fireball detected hours before smashing into Lake Ontario in the dead of night, Meet a medieval woman named 'Tora' who lived 800 years ago in Norway, The ultimate action-packed science and technology magazine bursting with exciting information about the universe, Subscribe today for our Black Frida offer - Save up to 50%, Engaging articles, amazing illustrations & exclusive interviews, Issues delivered straight to your door or device, Eggs can be contaminated by a bacteria called, Learn the difference between cage-free and traditional battery-cage eggs from, Learn how the U.S. Department of Agriculture measures cage-free egg quality through their. 0 grams fat. About 60% of the eggs produced are used by consumers, about 9% are used by the foodservice industry. All rights reserved. There are 17 calories in Egg White. Glycine is one example, andone egg white contains1,721milligrams. Getting enough protein is also important for maintaining and building muscle especially if youre trying to manage your weight (7, 8). While the egg yolk is high in healthy fats, the egg white is practically free of fat, andmuch like, Its not uncommon for someone to order an egg white omelet. The latter is 1.7 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Eggs contain a variety of beneficial nutrients. The copper in the bowl combines with the sulfur component of conalbumin. Thats not all when it comes to egg white nutrition. While the egg yolk contains: 1.6 grams - saturated fat. Vitamins and minerals: calcium (sulfate), iron (ferric orthophosphate), vitamin E (alpha tocopherol acetate), zinc (sulfate), calcium pantothenate, vitamin B2 (riboflavin), vitamin A palmitate, vitamin B1 (thiamine mononitrate), vitamin B6 (pyridoxine hydrochloride), vitamin B12, folic acid, biotin, vitamin D3. Trimethylamine, once oxidized in the liver, appears to increase the risk of heart attack, stroke, and premature death. Protein Completeness A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential . protein 3.6g. Though egg whites are safe for most people, egg allergies can occur. Egg whites are good sources of riboflavin and selenium, Kanter told Live Science. 4 grams protein. In a fertilized egg, they act as a protective layer to defend a growing chicken from harmful bacteria. So, as delicious as it may sound, having that three-egg omelet may not be the best choice. (4). Biotin deficiencies may cause skin disorders known as cradle cap in infants and seborrheic dermatitis in adults. Salmonella can be present in the egg or on the eggshell, though modern farming and cleanliness practices can minimize this risk. Heart-healthy. Heres some information on how to avoid salmonella and why there have been so many recent outbreaks. Calorie breakdown: 3% fat, 6% carbs, 91% protein. One large egg white boasts 3.6 grams of protein while the egg yolks contains about 2.7 grams of protein as reported by the U.S. Department of Agricultures National Nutrient Database. Eggs are so nutritious that they're often referred to as "nature's multivitamin." 2005 - 2022 WebMD LLC. Our team aims to be not only thorough with its research, but also objective and unbiased. Note that there are various sources of salmonella poisoning from vegetables to livestock, not just raw eggs. As opposed to conventional wisdom, nutrition in an egg is divided into egg white and the yolk. While egg whites are a good source of protein and a great option for those suffering from diabetes, high cholesterol or cardiovascular disease, egg whites don't provide all the same nutritional benefits of whole eggs. Calories % Daily Value* 0%. The albumen is the official name for the egg white and is opalescent-like or cloudy. Kanter also noted that egg whites are a good source of riboflavin, also called vitamin B2. Raw egg whites also pose a risk of food poisoning from the bacteria Salmonella. Egg whites are an excellent source of protein, with 3.6 grams of protein per 17-calorie egg white. But do you know what egg whites actually are? The body requires essential amino acids to create a complete protein that can only be obtained through meats and dairy products, or a combination of plants sources, such as beans and rice. (opens in new tab). fat 0.1g. Egg whites contain about 56% of the protein in the egg. Nutritional Information 1 egg white = 33g. Foods. Eating whole eggs also makes you feel full, which can help you in eating fewer calories overall (30, 31). Overall, the egg lays claim to an amazing amino acid profile, including histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, plus nine more. 3 tbsp (46g) Nutrition Facts. This encourages normal muscle function, helps prevent strokes and keeps a healthy heart. 17. Keep in mind that eggs are often paired with breakfast meats like bacon and sausage. While egg whites are healthy, these additions to your diet are not. Egg whites are very low in calories, have pretty much zero cholesterol, are high in protein and provide amino acids that our bodies cannot produce, making them a great choice for most anyone. Please refresh the page and try again. Of equal importance is the job of providing proper nutrition for the growth of the embryo once fertilized. Sodium 54mg. This article is for informational purposes only, and is not meant to offer medical advice. Colorectal most cancers is our 2nd leading reason of most cancers demise, for which there's a good bigger spread. are clickable links to these studies. Historically, egg yolks have gotten a bad rap for causing problems with cholesterol. Egg White Nutrition Facts Per 100G So, if we don't need to die of the #1 most cancers killer, via simply now not smoking, we can throw 90% of our threat out the window. Egg whites are a source of potassium, niacin, riboflavin, magnesium and sodium. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. 88.13% Water. The egg white calories are lower than the whole egg. 4 grams - protein. Biotin, or B7, can be depleted due to too much of a good thing. When you consume the right protein at the right time, you gain strength because the muscles get what they need to repair and rebuild. Additionally, electrolytes protect the cells in the body by balancing the fluids that are around and within them, which helps your blood pressure stay in check, particularly in the case of too much sodium. Egg Whites. 2005-2022 Healthline Media a Red Ventures Company. An egg allergy is caused by your immune system incorrectly identifying some of the proteins in eggs as harmful (17). Because of this concern, the American Heart Association suggests keeping your egg, One large egg white (33 grams) contains about: (. % Daily Value*. Nutritionally, both egg whites and egg yolks get credit for the protein; however, the whites contain more the the yolks. The rest are turned into egg products which are used mostly by foodservice operators (restaurants) and by food manufacturers to make foods like mayonnaise and cake mixes. (12), Historically, bakers and chefs used copper bowls to stabilize egg white foams. The case is different for people with diabetes, high cholesterol or hypertension. Hard-boiled Egg Whites. Children experience egg allergies more often compared with other age groups; however, they often outgrow the condition by the time they reach 5 years old (16). One large egg white boasts 3.6 grams of protein while the egg yolks contains about 2.7 grams of protein as reported by the U.S. Department of Agricultures National Nutrient Database. They contain no saturated fat or cholesterol, making them a popular choice for those watching their cholesterol levels or at risk of diabetes or heart disease. More. Total fat: 5.3 grams . Calories 17 % Daily Value * 0% Total Fat 0.1 g grams. If done right, it then solidifies when heated, which is how grandma made a gorgeous meringue pie or souffle that didnt fall. Salmonella is a common concern in raw egg whites, but its typically destroyed once cooked long enough, though soft-boiled eggs and the sunny-side up versions are still subject to live salmonella. . To get a bit more technical, beating raw egg whites incorporates air bubbles into the water-protein egg white. Egg whites are the clear, thick liquid that surrounds the bright yellow yolk of an egg. At a 2013 meeting of the American Chemical Society (opens in new tab), scientists from Clemson University announced they had discovered that a component of the protein found in egg whites "reduces blood pressure about as much as a low dose of Captopril, a high blood pressure drug. The Cochrane Database of Systematic Reviews shared itsevaluation of a study that was conducted in order to understand the importance of proper nutrition forpregnant women. Egg yolks also contain about as much protein as the whites, per egg. 89.08 . One egg white contains 17 calories, 0 grams of total fat, 0 grams of saturated fat, 0 milligrams of . For a long time whole eggs were seen as the bad guy because they're high in cholesterol. Keeping science aside, eat food as nature intended them to- as 'whole'. Consuming eggs can help to improve the level of high-density lipoprotein (HDL . Today, a more common approach to stabilizing egg white foam is to add cream of tartar, known chemically as potassium acid tartrate. It also aids in digestion of food and metabolism. Egg White Nutrition Facts One large egg white (33 grams) contains about: ( 9) 15.8 calories 0.2 gram carbohydrates 3.6 grams protein 0.1 gram fat 0.1 milligram riboflavin (9 percent DV) 6.6 micrograms selenium (9 percent DV) 53.8 milligrams potassium (2 percent DV) 0.1 milligram pantothenic acid (1 percent DV) However, egg whites lack the cholesterol that may cause health issues, making egg whites a better dietary choice for people at risk of diabetes, high cholesterol or heart disease. The bond created is extremely tight, as the sulfur molecules are prevented from reacting with any other material. Because of this concern, the American Heart Association suggests keeping your egg cholesterol consumption to no more than 300 milligrams per day. Calories from Fat 0.5. carbs 0.2g. Healthline Media does not provide medical advice, diagnosis, or treatment. "Eggs are all-natural and provide one of the highest quality proteins of any food available. 0 %. Nutrition Facts. The yolks are rich in vitamin A, phosphorus, iron, zinc and vitamin D. The yolk contains B6 and B12, folic acid, pantothenic acid and thiamine, phosphorus, iron, zinc, and vitamins A, D, E and K. You can also gain some calcium, copper, iron, manganese, phosphorus, selenium and zinc from the yolk. The answer may be choline, a compound found concentrated in eggs. Amount Per Serving. Serving Size. If you do eat eggs, make sure they are fully cooked first, since eating a raw egg puts you at a greater risk for contracting salmonella. (8), One large egg white (33 grams) contains about: (9). Calories from Fat 0.5. The yolk contains the fat and cholesterol content of an egg. A Healthier Michigan: The Nutritional Value of Egg Whites Versus Egg Yolks: What Do You Use?, American Heart Association: Are eggs good for you or not?, Centers for Disease Control and Prevention: Salmonella and Eggs., The American Journal of Clinical Nutrition: Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men.. Nutrition Facts. How much fat is in Liquid Egg Whites? Egg whites are cholesterol-free and sugar-free and are excellent sources of protein and essential vitamins and minerals. Powdered Egg Whites Nutrition Facts: An Overview. Additionally, once the eggs are cooked, avidin does not have the same effect. Egg whites are also considered a low-calorie food. Additionally, they contain choline, an essential nutrient that many people do not get enough of (29). These Nutrition Facts labels are aligned with FDA's 2016 Final rule Food Labeling: Revision of the Nutrition and Supplement Facts Labels. There are 208 calories in 400 grams of Cooked Egg White. (3), Studies were conducted to determine if having protein at breakfast time would help reduce obesity by reducing hunger and snacking. Egg whites also promote satiety and act as a sugar substitute, helping prevent weight gain and fighting obesity. One egg white has almost 4 grams of protein, 20 calories, and almost no fat and no carbohydrate. Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, 6 Reasons Why Eggs Are the Healthiest Food on the Planet, Eggs Might Be the Ultimate Weight Management Food. It also works as an antioxidant, breaking down dangerous free radicals (molecules that can damage or kill cells), according to the University of Maryland Medical Center (opens in new tab). For example, if youre athletic and performed a hard workout, that workout puts stress on your muscles. Start by cracking an egg, then gently catch the yolk in your hand, allowing the egg white to slip through your fingers into your first small bowl. However, they do carry some risks. Check Your Fridge. Hyper-responders have genes, such as the APoE4 gene, that predispose them to high cholesterol. The egg yolk of a jumbo egg is approximately 2 7/8 tablespoons (2.85 liquid ounces). From meringues to souffles, omelets and facial masks, egg whites jam a lot of nutrition in such a small package and may be the perfect food forskin care. Home Foods Food List. Egg whites are lower in calories than whole eggs. So we have identified that egg whites are awesome, but what makes them so good? That cloudy appearance comes from carbon dioxide, and as the egg gets older, carbon dioxide escapes leaving the egg with more transparency. Contains all 9 essential amino acids. The choline in eggs, like the carnitine in red meat, is converted into a toxin called trimethylamine by bacteria existing in meat-eaters' guts. Egg whites are usually a safe food choice. Egg White Nutrition Facts Serving Size 200 g Amount Per Serving Calories 104 % Daily Values* Total Fat 0.34g 0% Saturated Fat 0g 0% Trans Fat - Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg 0% Sodium 332mg 14% Total Carbohydrate 1.46g 1% Dietary Fiber 0g 0% Sugars 1.42g Protein 21.8g Vitamin D 0mcg 0% Calcium 14mg 1% Iron 0.16mg 1% Nutrition Facts for Egg Whites (Raw) - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. "High-quality protein helps build muscles and allows people to feel full longer and stay energized, which can help them maintain a healthy weight," Kanter said. Vegetarian diet. Yet for most people, there are not many benefits to choosing egg whites over whole eggs, as whole eggs provide you with many more beneficial nutrients. There are several important differences between pastured, omega-3 and conventional Eggs. Note that the numbers in parentheses (1, 2, etc.) Egg white: Get in-depth nutritional information, including calorie counts, micronutrients, macronutrients, recipes, and tips from nutritionists. For people with this gene or individuals with high cholesterol, egg whites may be a better choice (13, 14, 15). Total Fat 0.1g. Glutathione Benefits for Longevity & Cancer Fighting: How to Boost? Egg White Nutrition. The egg white of the large-sized egg contains about 18 calories and 4 grams of protein. Amount of calories in Liquid Egg Whites: Calories 59. Also known as Vitamin B2, riboflavin helps the cells in the body to grow and function normally. Total Fat 0g. Kirkland Signature Real Egg Pure Egg Whites. Egg white nutrition actually provides more protein than the yolks, and egg whites are used in all types of recipes. When this happens, the body mistakes egg protein as a harmful substance. Common serving sizes Calories. Heres how it works. Egg whites, on the other hand, are almost pure protein and contain no fat or cholesterol. Egg whites are a high-protein, low-calorie food. Calories 17. 0% Saturated Fat 0 g grams. Calories: 99, Fat: 3g, Carbs: 2g, Protein: 16g, Fiber: 1g Calories In Oh-My-Gosh Egg-White Omelet Calories: 164, Fat: 5g, Carbs: 9g, Protein: 18g, Fiber: 2g Calories In Mushroom, Ham and Cheese Egg-White Omelet Calories: 277, Fat: 12g, Carbs: 5g, Protein: 41g, Fiber: 1g Calories In Egg White Omelet w/ Ham & Swiss Check the nutritional facts on egg white vs egg yolk. Future US, Inc. Full 7th Floor, 130 West 42nd Street, Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium. Nutrition Facts for Egg White Powder - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Once you have separated one, place the yolk into another bowl. 0%. You consume numerous fiber, and also you pick out for fiber-eating micro organism. Most egg allergies come from albumin, which is a protein found specifically in egg whites. According to the Centers for Disease Control and Prevention, about 1million foodborne illnesses resulting from salmonella poisoning are treated in the United States, with about 19,000 hospitalizations and 380 deaths. Calories. 0% Saturated Fat 0g Trans Fat 0g. Incorporating egg whites can help by reducing sugar intake, providing vitamins and minerals, helping you feel more satiated and providing a healthy source of protein, all of which can help reduce childhood and adult obesity. When this happens, the body mistakes egg protein as a harmful substance. Because some amino acids like water and some do not, it creates a frothy or meringue-like juxtaposition, which is how it stands up. Its like a blend of air bubbles and water that support each other by bonding and then expanding. When you take away the yolk, you lose many vitamins like A, D, E, K, as well as DHA. That liquid isalso called albumen or the glair/glaire. Polyunsaturated Fat 0 g. Make sure to see a doctor right away if these symptoms occur. In fact, the same review noted that eating up to one egg per day may reduce your risk for a stroke (24). Bottom Line: An egg white contains fewer calories than a whole egg. The egg white is mainly a storehouse of protein. The rest are turned into egg products which are used mostly by foodservice operators (restaurants) and by food manufacturers to make foods like mayonnaise and cake mixes. (. Egg whites are low in cholesterol and fat. Egg yolks contain at least seven essential minerals, including: calcium iron magnesium phosphorus potassium sodium zinc Egg yolks are a plentiful source of many vitamins, especially fat- and. Stay up to date on the latest science news by signing up for our Essentials newsletter. Additionally, the Mayo Clinic (opens in new tab) asserts that it is generally fine for healthy people to eat six or seven whole eggs per week. The egg white contains about 4 grams of protein, 55 mg of sodium and only 17 calories. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. You can usually replace a single egg in a recipe for two egg whites. Get full nutrition facts and other common serving sizes of Egg White including 1 oz and 100 g. Home. A study including 88 adult men consumed egg whites for a period of eight weeks. (7). 50 g of Egg, fresh, raw, whole contains 80.00 mcg vitamin A, 0.0 mg vitamin C, 1.00 mcg vitamin D as well as 0.88 mg of iron, 28.00 mg of calcium, 69 mg of potassium. If you are a vegetarian, talk to your doctor about incorporating eggs (including the yolk) into your diet. NY 10036. The results indicated that the collagen and protein found in egg white nutrition help reduce wrinkles caused by the sun. 3.6 g . However, if youre on a very strict reduced-calorie diet, have a family history of high cholesterol and heart disease, or already have high levels of cholesterol, egg whites may be a healthier choice. Nutrition Facts. Of course, thats no surprise, but making this change is often a challenge. Protein can help curb your appetite, so eating egg whites could make you feel fuller for longer (5, 6). In total, the U.S. produces about 75 billion eggs a year, about 10% of the world supply. Raw egg whites contain the protein avidin, which can bind to biotin and stop its absorption. Good source of protein. Egg Beaters 100% Egg Whites. Rich in proteins. Egg White. Overall, the egg lays claim to an amazing amino acid profile, including histidine, isoleucine, leucine. It contains no cholesterol but is still loaded with benefits. All Rights Reserved. . If you are wondering what nutritional values you have achieved with 1 serving of egg that you will consume during the day or if you are looking for an answer to the question of how much protein 1 egg white contains , you are at the . As part of our commitment to you, we provide the most current ingredient information available from our food suppliers for the eight most common allergens as identified by the U.S. Food and Drug Administration (eggs, dairy, wheat, soy, peanuts, tree nuts, fish and shellfish), so that our guests with food allergies can make informed food selections. Egg, fresh, raw, whole contains 1.6 g of saturated fat and 186 mg of cholesterol per serving. Regular consumption of egg yolk also supports good eye health. This food consists of 88.13% water, 10.97% protein, 0.73% carbs, 0.17% fat, and 0% alcohol. However, compared to whole eggs, egg whites are low in other nutrients. One of those B-complex vitamins that egg whites are naturally high in is riboflavin. Eggs are extremely nutritious, but is it healthy and safe to eat eggs raw? In fact, they pack around 67% of all the protein found in eggs (1). egg white nutrition facts and Whole egg. A 2005 study published in The Journal of Nutrition (opens in new tab) found that two of the chemicals critical for combating macular degeneration (opens in new tab) lutein and zeaxanthin are also present in egg yolks and accumulate in the retina after consumption. Egg whites are high in protein but low in calories. Thats not all when it comes to egg white nutrition. However, recent research has dissolved this assumption to an extent, and many health professionals now consider eggs a healthy food option. 17 calories. Egg nutrition facts- one large size egg contains about 6 grams of proteins. Egg White: Nutrition Facts per 100 g of Raw Egg White Nutritional values determined for 100 grams of raw egg white from chicken eggs which is the equivalent of roughly 3 egg whites. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Repeat COVID Infection Doubles the Risk of Death, CDC: 16 Places in U.S. Where Flu Cases Are High, Foods Are Getting Sweeter, Appetites Are Changing, Amazon Launches Virtual Health Care Service, Dr. Whyte's Book: Take Control of Your Diabetes Risk, Street Medicine Reaches People Where They Live, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. So how does egg white nutrition play a role in electrolytes? However, the risk for most people is small. Here are the nutrition facts for egg white from 1 large egg, according to FoodData Central (opens in new tab) of the U.S. Department of Agriculture (USDA): Egg whites are good sources of riboflavin (opens in new tab) and selenium (opens in new tab), Kanter told Live Science. Nature works in synergy and not in isolation. One egg provides more than six grams of protein, or 13% of the recommended Daily Value," said Mitch Kanter, executive director of the Egg Nutrition Center (opens in new tab), the research arm of the American Egg Board. The most common egg we experience is the chicken egg, and the egg white is formed around both fertilized and unfertilized egg yolks and has an important job of protecting the yolk. This article takes a detailed look at the nutritional profile of egg whites and when compared to whole eggs. 0%. Egg whites are also good for bloating, high blood sugar and bone health, hair fall and help make antibodies for the immune system. Egg whites may be the perfect choice to keep sugar overload in check since they contain no sugar. 2. Nutrition Facts. To further detail the egg white, the albumen has four layers alternating with thick and thin consistencies. 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