Eggs. The most well known breakfast staple but other than being delicious, what do we really know about this food item?
Egg whites are a high protein low calorie foodFood Data Central
Liquid egg whites have become a popular choice for health-conscious individuals and fitness enthusiasts alike. They provide a convenient source of high-quality protein without the added fats and cholesterol found in a whole egg.
If you’re watching your calorie intake, you might be wondering just how many calories are in 1 cup of liquid egg whites. How much protein does 1 cup of liquid egg whites contain and what are the best recipes to use them in. In this blog post, I’ll break down the nutritional content and provide tips on incorporating this versatile ingredient into your diet.
Note this is general nutrition advice and you should consult with a medical professional regarding your daily diet needs.
HOW MANY CALORIES IN 1 CUP LIQUID EGG WHITES
One cup of liquid egg whites typically contains approximately 126 calories. Keep in mind that this is an approximate value and can vary depending on the specific brand or preparation method. A good rule of thumb is to always check the packaging or nutrition label for the most accurate information.
Regardless of the size of the eggs (small eggs, medium eggs or large eggs), 1 single egg white equals 17 calories. Making them an excellent low-calorie option for those looking to increase their protein intake without significantly impacting their caloric daily value quota.
You can find the full nutrition facts of eggs broken down via the American Egg board including the mg of cholesterol, mg of sodium content, and mg of potassium.
Regardless of the size of the eggs, 1 single egg white equals 17 calories.Kim Abbage Hart
WHAT ARE LIQUID EGG WHITES
Liquid egg whites are just what they sound like: the white part of eggs that has been separated from the egg yolks and packaged in a liquid form. They are a popular ingredient for people who are looking to limit their intake of yolks, which are high in cholesterol and fat, but still want the protein that egg whites provide.
Liquid egg whites are often sold in cartons in the dairy section of grocery stores. They are convenient because they come in resealable cartons and can be poured directly into whatever measuring cup, container or recipe they need to be in.
POPULAR BRANDS OF EGG WHITES
One of the most popular brand of liquid egg whites on the market are Bob Evans liquid egg whites. However, most local grocery stores provides their own brand of liquid raw eggs.
If you want a full review and breakdown of over 30 liquid egg whites on the market, check out this blog post from Rack & Stack review on the ultimate egg whites guide.
LIQUID EGG WHITES PROTEIN
Liquid egg whites are a great source of protein. Protein is an essential macronutrient that plays a crucial role in building and repairing muscle, supporting immune function, and aiding in weight loss. Egg whites are a good choice if you are trying to build muscle mass. They are rich in many micronutrients including potassium and magnesium.
One cup of egg whites contains approximately 24 grams of protein. This is a significant amount of protein content compared to other foods, as one egg white contains around 3.6 grams of protein. When you consider that the recommended daily protein intake for adults is 46 grams for women and 56 grams for men, you can see that just one cup of egg whites provides a substantial portion of your daily protein needs.
This makes them an excellent choice for individuals looking to build and repair muscle, support weight loss goals, or simply increase their daily protein intake.
VERSATILITY OF EGG WHITES
Liquid egg whites can be used for a variety of purposes, including making meringues, adding protein to smoothies, and as an egg substitute in recipes that call for beaten egg whites. They are also a convenient option for people who don’t want to separate the whites from the yolks themselves.
INCORPORATING LIQUID EGG WHITES INTO A HEALTY DIET
Below are some ways you can incorporate liquid egg whites into your daily diet:
Add a splash of liquid egg whites to your morning smoothie for an extra protein boost. They blend in seamlessly and won’t alter the taste. A great brand to try that provides flavored liquid egg whites is Muscle Egg Liquid egg whites as they come in various flavors and varieties.
Use liquid egg whites to make a light and fluffy omelet. Add your favorite vegetables, cheese, and lean proteins for a nutritious and satisfying meal.
Swap out whole eggs for liquid egg whites in your baking recipes. This reduces the overall calorie and fat content while still providing the necessary binding and leavening properties.
Create a high-protein pancake batter by incorporating liquid egg whites. Combine them with oats, protein powder, and a touch of baking powder for a nutritious breakfast option.
Egg White Muffins:
Whip up a batch of egg white muffins by combining liquid egg whites with your favorite vegetables and spices. Pour the mixture into muffin tins and bake for a quick, grab-and-go breakfast option. Pair with some whole grain toast for a great complex carbohydrate and your meal is complete.
Liquid egg whites have less calories and are a high-protein alternative to whole eggs. With approximately 126 calories per cup, they can be a great addition to a balanced diet. Their versatility in cooking makes them a convenient option for a wide range of recipes.
If you’re looking to support your fitness goals or simply add more protein to your diet, liquid egg whites provides healthy choices worth considering. Get creative in the kitchen, and enjoy the benefits of this protein-packed ingredient!