Egg White Calories
and Egg White Nutrition Facts

Some eggs-ceptional points of interest about the calories in egg whites:

• As you can see from the chart above, egg whites are a good low calorie source of protein.
• You can get the same amount of protein from 2 egg whites as 1 whole egg...but for 40 calories less!
• 2 egg white calories are the same as 1/4 cup egg substitute (ex., Egg Beaters), but fewer chemicals.

Egg Beaters Nutrition Facts

"Egg substitutes" like Egg Beaters, are simply egg whites with artificial color and flavor added.

The more flavors added ("southwestern," "chive"), the higher the sodium content.

Egg White Nutrition Facts

• 2 egg whites have the same amount of protein as 1 whole egg.
• Egg whites can be substituted for whole eggs in cooking:
  • 1 egg = 2 egg whites = 1/4 cup egg substitute
• Diabetes "Exchanges:" 2 egg whites = 1 Lean Protein Exchange

Nutrition Facts Egg Whites

You don't have to exclusively eat the whites to benefit.

If you can't live without eating egg yolks, simply reduce how many whole eggs you eat by substituting with some whites.

Example: Instead of eating 2 eggs, eat 1 egg + 2 egg whites.

You'll still enjoy the taste of the yolk, but reduce the calories, fat, and cholesterol of your meal.