How much protein is in 10 egg whites?

In this article, we will answer the question “How much protein is in 10 egg whites?”, and what are the potential health risks of eating egg whites.

How much protein is in 10 egg whites?

Egg white of a single large egg provides about 4 grams of protein. This means that 10 egg whites will give 40 grams of protein. Cook the egg whites to a safe temperature to enhance their absorption from the gut.

What is the nutritional profile of egg whites and whole eggs?

Egg whites contain 90% water. The rest is protein and other nutrients which are needed for the nourishment of the embryo. The following table compares the nutritional value of whole eggs and egg whites.

Egg white Whole egg 
Calories 1871 
Protein 4 grams 6 grams 
Fats 0 grams5 grams 
Cholesterol 0 grams 186 mg 
Vitamin A 0% of the DV27% of the DV
Vitamin B120% of the DV19% of the DV
Vitamin B211% of the DV18% of the DV
Vitamin B51% of the DV15% of the DV
Vitamin D 0% of the DV19% of the DV
Choline 0% of the DV27% of the DV
Selenium 8% of the DV27% of the DV

As evident from the table, an egg white contains less fat, protein and other micronutrients as compared to a whole egg.

Low in calories but high in proteins

Egg whites constitute 67% protein content of an egg. Egg whites contain good quality protein, providing all the essential amino acids needed for a sound body. Due to high protein content, egg whites help regulate hunger patterns by making you feel satiated for longer. 

Moreover, proteins are needed to build muscles and repair tissues. If you are looking out for weight gain, your best bet is to use egg whites as your protein source instead of the whole eggs. Because whole eggs only provide a little more calories at the cost f a much higher fat content.

Low in fat and free of cholesterol

The saturated fat and cholesterol content of an egg is concentrated in the egg yolk. The egg white remains free of any cholesterol or fat. But the cholesterol content of a whole egg is not high enough to cause health-related problems. So, it is a false narrative that an egg white is healthier than an egg yolk.

However, the cholesterol of a whole egg may be problematic for hyper responders who experience an elevated blood cholesterol level on the consumption of cholesterol in the smallest amounts.

If you want to scale back on your calorie and fat intake, you should opt for egg whites instead of a whole egg.

What are the potential risks of consuming too many eggs?

Allergies 

Children below 5 years are more susceptible to egg allergies. You have an egg allergy if eating egg results in rashes, hives, swelling, a runny nose, and itchy, watery eyes, digestive distress, nausea, and vomiting.

In the worst-case scenario, an individual may experience anaphylactic shock and swelling in the throat and face. The situation can become lethal if medical attention is not sought in time.

Salmonella food poisoning

An egg may be contaminated with salmonella. The contamination may be internal or external. Following safety guidelines during the handling and cooking of the eggs reduces the risk of salmonella poisoning to a greater extent. 

Reduced Biotin absorption

A compound known as avidin present in raw egg whites interferes with the absorption of Biotin; an important component of energy production. This may cause Biotin deficiency but the threshold limit of avidin is quite high to lead to a deficiency. You can reduce the anti-nutritional effect of avidin by cooking egg whites.

Egg whites vs. whole eggs: Which should you eat?

People on a weight loss journey are recommended to eat egg whites since they are low in calories, cholesterol, and fat and rich in proteins. Moreover, athletes and bodybuilders should also opt for egg whites instead of whole eggs to keep their fat intake in check and meet their protein requirements.

Unlike popular opinion, studies have shown that eating an egg a day can help reduce your risk of stroke and heart diseases. A whole egg is packed with numerous health benefits. For example, egg yolk is a rich source of two of the most important antioxidants, namely lutein and zeaxanthin, both of which prevent eye degeneration and cataracts.

Eating whole eggs in breakfast reduces food cravings. However, you should go with egg whites if you want to lose weight or have an existing heart-related problem or high blood cholesterol.

Other FAQs about Eggs that you may be interested in.

What is the substitution for eggs in pancakes?

What is the substitution for egg in meatloaf?

Conclusion

 

In this article, we answered the question “How much protein is in 10 egg whites?”, and what are the potential health risks of eating egg whites.

References

https://www.healthline.com/nutrition/egg-whites-nutrition#Egg-whites-vs.-whole-eggs:-Which-should-you-eat
https://www.healthline.com/nutrition/protein-in-egg#TOC_TITLE_HDR_4