Egg white vs egg yolk: which is more protein? & bull; hello healthy

Many people choose to eat only egg whites instead of the yolks. Apart from being said to be lower in cholesterol and calories, chicken egg whites are also a better source of protein. It's no wonder that egg whites have long been consumed by bodybuilders and dieters to help build muscle and achieve ideal body weight. What is contained in egg whites?

Protein content in chicken egg whites

Reporting from the SF Gate, according to U. S. Department of Agriculture Nutrient Data Laboratory, chicken egg whites contain slightly more protein than egg yolks. One large serving of egg white contains 3.6 grams of protein. This is slightly higher than the 2.7 grams of protein found in egg yolks.

Although the difference in protein content between egg yolk and white is not that much, what makes it different is the quality. The protein found in egg whites is a high-quality protein complex. Protein complexes contain all the essential amino acids the body needs.

The quality of this protein has been measured and proven by the Protein Digestibility-Corrected Amino Acid Score (PDCAAS), an assessment related to a measure of protein quality carried out by the United States food and agricultural organization. Based on this assessment, egg whites had a PDCAAS value of 1, which means they had the highest protein content, followed by soy with a value of 0.99. Other protein sources that are equivalent to egg whites are casein and cow's milk.

Other nutrients contained in egg whites

Source: https://www.ahealthiermichigan.org/2011/10/11/the-nurtional-value-of-egg-whites-versus-egg-yolks-what-do-you-use/

As you can see in the table, apart from being high in protein, egg whites also contain other nutrients that are important for health, such as potassium, sodium, magnesium, and calcium. Even so, compared to egg yolks, egg whites contain less saturated fat and cholesterol. Since egg whites are low in fat and cholesterol, this makes the number of calories contained in one egg white much lower than that of whole eggs. This is what makes egg whites a good choice for people who want to try to limit their calorie intake and lose weight.

In addition, diets high in protein have also been associated with a lower risk of hypertension. In a study published in the journal of the American Chemical Society, scientists at Clemson University found that a peptide called RVPSL found in egg whites can reduce blood pressure with the same properties as hypertension-lowering drugs (high blood pressure), namely by blocking agents. which can trigger high blood pressure. This is why most people with hypertension are advised to consume more egg whites, compared to chicken egg yolks.

Which must be considered before eating chicken egg whites

Egg white is indeed a safe food choice. However, in some cases egg whites can also offer some risks at one time. Some of the risks that may occur when consuming egg whites include:

1. Allergies

Although egg whites are safe for most people, egg allergies can occur. Most children have an egg allergy. These allergies are caused because your immune system identifies some of the proteins in eggs as dangerous substances. Well, this is what triggers an allergic reaction. Mild symptoms of someone who has an egg allergy usually include a rash, itching, swelling, runny nose, and watery eyes. In addition, some people also experience indigestion, nausea and vomiting.

2. Salmonella poisoning

Raw egg whites also pose a risk of food poisoning from Salmonella bacteria. These bacteria can be found in eggs or in egg shells. That is why, make sure you always cook the egg whites until cooked to reduce the risk of salmonella bacterial poisoning.

3. Reducing the absorption of biotin

Raw egg whites can also reduce the absorption of a compound called biotin, which is found in many types of food. Biotin is a water soluble vitamin that plays an important role in energy production. Meanwhile, raw egg white contains a protein called avidin, which can bind to biotin and stop it from being absorbed.