🥚 Egg Whites - The Perfect Amino Acid Profile

📊 Nutritional Table (100 g)

Below is the detailed nutritional value per 100 grams egg whites.

* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.

💪 Benefits for Athletes

Here are the main egg whites benefits in an athlete's nutrition:

• Highest biological value (100) - the golden amino acid standard
• A completely lean protein source - almost 0 g fat
• Rich in leucine - activates mTOR and muscle protein synthesis
• Cheap and accessible - an everyday superfood

🍳 How to Prepare

The best ways to prepare egg whites, while preserving maximum nutritional value:

1. Hard-boiled: 8-10 min - a convenient snack that keeps well
2. Scrambled egg whites: egg whites only with seasonings
3. Omelette: egg whites with vegetables - an ideal breakfast

⚡ When to Eat?

Versatile - for breakfast, before training (1-2 h), after training.

🔄 Substitutions and Alternatives

Best alternatives egg whites:

Egg white protein powder, tofu, Greek yogurt, chicken breast

💡 Tips

• Separate the yolk if you are limiting fat - egg white has only 17 kcal
• Keep eggs in the refrigerator - they stay fresh for 3-5 weeks
• Pasteurized egg whites in a carton - even more convenient
• For athletes, 2-4 whole eggs per day is recommended

🥄 Portions And How To Include In Diet

A practical serving — 3–4 egg whites (about 100–130 g). Egg white is almost pure protein with very few calories and no fat; all the fat and vitamin D remains in the yolk. Use egg whites when you need protein without extra fat.

• Scrambled egg whites with vegetables.
• Egg white omelette after training.
• Extra protein into porridges (stirring while cooking).

🛒 How To Choose And Store

Use fresh eggs; keep separated egg whites in the refrigerator in an airtight container and use within 1–2 days. Keep eggs in the refrigerator, not in the door. Liquid pasteurized egg whites — according to the label.

• Separated egg whites — in the refrigerator for up to 2 days.
• Eggs — in the refrigerator until the indicated date.
• When whipping egg whites — clean, dry bowls.

⚠️ Common Mistakes

• Raw egg whites — better to cook; cooking avidin improves biotin absorption.
• Always discard the yolks — the yolk contains valuable nutrients; choose egg whites only when needed.
• Egg whites alone without carbohydrates after training — combine with an energy source.

📋 What Is Important To Know

Egg white is considered the reference protein source because its amino acid composition is very close to what the body needs. It contains almost no fat or carbohydrates — just protein and water. Most of the egg's nutrients (vitamins, fats) are concentrated in the yolk, so egg white on its own is a 'pure' protein source, but not a complete food.

⚖️ Portions And Daily Norm

• One large egg white — about 30 g in weight, of which approximately 3–4 g is protein.
• To get protein, it is better to eat the whole egg, because the yolk contains many valuable substances.
• If you eat only egg whites, combine them with other foods to get fats and vitamins.
• Egg whites are best cooked — proteins in raw egg whites are absorbed less well.

🛒 How to Prepare and Store

• Separate the white from the yolk in a cold egg — it is easier that way.
• Whip egg whites in a clean, grease-free bowl, otherwise they will not whip into peaks.
• Keep raw eggs in the refrigerator; egg whites can also be frozen.
• Pasteurized liquid egg whites are convenient, but read the ingredients — there may be additives.

🙋 Frequently Asked Questions

Is it worth eating only egg whites and discarding the yolks? Usually not — the yolk contains many vitamins and fats, so a whole egg is more balanced.

Are raw egg whites better? No, cooked ones are absorbed better and are safer.

How much protein is in one egg? An average egg contains about 6–7 g, of which about 3–4 g is in the white and the rest is in the yolk.