Calories in Poached Egg White and Nutrition Facts

Calories in poached egg white may be substituted for entire eggs, saving the fitness-aware dieter a good sized amount of calories, fats and cholesterol.Egg whites are very high within the protein albumen, and contain no fats.


calories in poached egg white


As per the USDA's Nutrient Database, an egg white contains 17 calories, 3 g of which consist of protein. One egg white only contains 0.06 g of fat and contains 0 mg of cholesterol.



Egg facts nutrition


Whole eggs consist of about 66 percent albumen egg white according to the American Egg Board’s website.

Also according to the American Egg Board, egg whites contain more than half the protein, most of the niacin, riboflavin, magnesium, potassium and sodium of the egg, and none of the egg's fat.

calories in poached egg white



Substitute for egg whites


Egg whites may be substituted for whole eggs in most recipes using two egg whites in place of one whole egg. 

By comparison, the substituted egg whites would provide 34 Calories, 7 g of protein, and zero g of fat, as compared to the 78 Calories, 6 g of protein, and 5 g of fat in a whole egg. Calories in Poached Egg White


calories in poached egg white


Eggs benefits and side effects 

The cholesterol content of eggs gives this protein source a bad reputation. However, eggs contain several important nutrients that may actually lower heart disease risk, suggests the Harvard School of Public Health. Consume eggs in moderation to balance their advantages and disadvantages.


  • Fat and Cholesterol


One whole egg contains about 210 mg of cholesterol, more than half of your cholesterol recommendation for the entire day. 

One egg also provides nearly 5 g of fat, including 1.6 g of saturated fat. Most of that fat and cholesterol is found in the egg yolks. One egg white contains only 0.06 g of fat, and no saturated fat or cholesterol. 

Along with cholesterol and saturated fat, egg yolks also provide heart-healthy omega-3 fatty acids, with 100 to 200 mg per yolk. Egg whites contain no omega-3 fatty acids.

Calories in poached egg white
  • Heart Disease Risk

Despite their cholesterol content, research shows that eating up to one egg per day does not increase the risk of heart disease in healthy people, according to the Harvard School of Public Health.

However, data from the Nurses’ Health Study and Health Professionals Follow-up Study showed that men and women with diabetes who ate one or more eggs a day had an increased risk of heart disease, notes the Harvard School of Public Health. 

Diabetics and people with heart disease should limit their consumption of egg yolks to three per week.
Calories in poached egg white

  • Egg nutrition white vs yolk

One egg contains about 71 calories and provides 6.3 g of protein, with 3.6 g in the egg white and 2.7 g in the egg yolk. 

Egg yolks provide excellent sources of several essential nutrients, including folate, vitamin B-12, vitamin A, vitamin D, vitamin E, vitamin K, choline, calcium, iron and the carotenoids lutein and zeaxanthin. 

Egg whites also provide small amounts of folate, vitamin B-12, choline, calcium and iron.



  • Food-Borne Illness

Eggs can contain a type of bacterium called salmonella known to cause illness in people. 

Symptoms of salmonella infection include fever, diarrhea and abdominal cramps. Most cases do not require treatment with antibiotics. 

To reduce your risk of a salmonella infection, store eggs in the refrigerator to prevent salmonella bacteria from growing. 

Cook eggs thoroughly so that both the whites and yolks are firm, and consume them promptly.


Does the nutritional value of eggs depend on the way you cook them


Eggs contain certain amounts of constituent nutrients, which remain virtually the same regardless of how you cook them. 

Whether boiled, poached or scrambled without added ingredients, eggs have essentially the same nutritional value. 

Keep in mind, however, that adding ingredients to eggs during preparation or frying them in fat affects the nutrient profile of the final dish. Calories in Poached Egg White

  • Proteins and Fats

Eggs contain high concentrations of protein and fats along with a small amount of carbohydrates. A raw or cooked large egg contains approximately 6.3 g of protein. 

Roughly 60 percent of the protein in an egg is contained in the white. This contrasts with the fat content, 90 percent of which is located in the egg yolk. 

A large egg contains approximately 5 g of fat, including approximately 1.6 g of saturated fat and 210 mg of cholesterol. 

The amount of saturated fat and cholesterol in eggs may raise an eyebrow, especially if you have heart disease or risk factors for the condition, such as high blood pressure, type 2 diabetes or abnormal blood fat levels. 

If this is a concern, try substituting egg whites for whole eggs and cook them without added fat. 

Depending on your blood fat levels, you may want to eat a whole egg occasionally to obtain the nutrients concentrated in the yolk.

  • Vitamins and Minerals

Regardless of how you cook them, eggs provide you with a diverse array of vitamins and minerals.

Most of the vitamins and minerals in eggs are concentrated in the yolk, including vitamins A, D, E, B-6 and B-12, folate, thiamin, calcium, iron, zinc and selenium. 

Egg whites contain the majority of the potassium and magnesium in eggs. 
Phosphorus is found in high concentrations in both the white and yolk of an egg.

Calories in poached egg white
  • Cook eggs for protein

Cooking eggs changes the structure of their constituent proteins. 
Proteins in raw eggs are tightly packed together and held in place by weak chemical bonds. 
When you heat egg proteins during cooking, some of these bonds break and the proteins strands begin to separate from one another. 

This makes the egg proteins more easily digestible and absorbable, although the protein content is the same in raw and cooked eggs, your body is better able to utilize the protein from a cooked egg compared to a raw egg. 


Caution :

In addition to providing a nutritional advantage, cooking eggs is important for safety reasons. 

Eggs that appear normal may carry bacteria that can cause food poisoning; cooking destroys these bacteria. 

To reduce your risk of egg-borne food poisoning, always cook eggs thoroughly before eating them.

Calories in poached egg white

  • Egg Dishes

The nutritional value eggs cooked without added fat and other ingredients is much different from that of many popular egg dishes. 

For example, two large, soft-boiled eggs contain approximately 155 calories, 12.5 g of protein and 10.6 g of total fat. 

Frying these eggs in a tablespoon of butter adds approximately 100 calories and 11.5 g of fat. 

A slice of cheese quiche — one-eighth of a 9-inch pie — contains nearly 570 calories, 16.7 g of protein and an astonishing 44 g of fat. 

Although your cooking method does not significantly affect the nutritional content of eggs per se, what you mix with them during preparation most certainly can.Calories in poached egg white.
Calories in Poached Egg White and Nutrition Facts Calories in Poached Egg White and Nutrition Facts Reviewed by samuel mbagwu on 10/20/2018 03:14:00 PM Rating: 5

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