Introduction
Eggs are a very important part of our diet. There are many benefits of eating it and consuming it provides protein, and is low in calories. We should include it in our diet daily and get its benefits. Through this blog, we will tell you how many calories in 4 egg whites and the pros and cons of eating eggs.
Calories in 4 Egg Whites
First of all, let’s talk about the calorie count. A single egg white has 17 calories, and it contains a lot of protein. Fats and carbohydrates are negligible. Eating it in the morning gives the maximum benefit. Eating eggs fulfills the daily protein requirement, so if you want to reduce fat and gain muscle, eggs are a good choice.
Detailed Nutritional Analysis of Calories in 4 Egg Whites
| Calories | 68 Kcal |
| Protein | 14.4g |
| Fat | 0.2g |
| Carbohydrates | 1.1g |
| Sodium | 220mg |
| Potassium | 160mg |
| Calcium | 8mg |
| Magnesium | 6mg |
Now let us talk about the many benefits of egg whites.
Helps in Weight Loss
According to a 2020 study, which included 50 people with obesity and overweight, researchers found that eating eggs in the morning gives a feeling of fullness, and there is no desire to eat anything for the next 4 hours. Those who aim to stay fit and build a lean body should include eggs in their diet.
Best for Muscle Building
If you go to the gym regularly and you aim to build a body, then consume eggs. This fulfills your daily protein requirement and builds quality muscles. Consuming eggs also prevents muscle breakdown and leads to faster muscle recovery.
Does not contain cholesterol
Egg yolk contains a lot of cholesterol, but egg whites do not contain cholesterol at all. Consumption of egg whites does not cause cholesterol at all and thus keeps the heart healthy.
Rich in High-Quality Protein
Egg whites are a complete source of protein. It contains many nutrients and amino acids. Amino acids help in muscle repair and recovery very fast and also help in better absorption of protein. Eggs form a good base for good muscle quality.
Good for Skin and Hair Health
Egg whites produce collagen, which helps in tightening the skin and also helps in increasing the skin’s luster. Since it is a protein-rich food, consuming it also accelerates hair growth and improves the quality of hair.
Best Way to Consume of Egg Whites
If you want to include egg whites in your diet, then we will tell you some ways by which you can get the best result.
✅ Boiled Egg Whites – The healthiest, easiest, and oldest method.
✅ Scrambled Egg Whites – Take it in a little olive oil or butter and eat it well in the morning.
✅ Omelet with Vegetables – Egg white omelet banana is a tasty and nutritious option.
✅ Add it to smoothies – Add it to protein shakes or any smoothies and enjoy a double effect.
✅ Use it in pancakes or protein bars – You can use egg whites for homemade protein-rich snacks.
Side Effects of Egg Whites
Egg whites are extremely safe, but if you consume them in excess, it can cause problems in some cases. We will discuss those cases below.
❌ Biotin deficiency – Consuming raw egg whites causes biotin deficiency.
❌ Allergic reaction – Some people get skin allergies by eating eggs, such as pimples on the face, back, or any other part. So when something like this happens, use it sparingly.
❌ Digestive problem – It has been seen in many cases that digestive problems increase when egg whites are consumed. Since eggs are rich in protein, when the amount of protein increases in the body, it is not absorbed properly in the human body, which leads to digestive problems.
Conclusion
If you want to stay healthy and look fit, then you must take 4 white eggs in your diet. It is an excellent source of protein, and the fat and carbohydrates in it are negligible. Eggs contain very good nutrients which are beneficial for our body. Eat eggs and stay fit.
Stay Healthy, Stay Fit!