The Essential Benefits of Egg Whites
President's Blog
President, Burnbrae Farms
4th Generation Farmer
Whole eggs are a nutritional powerhouse due to their nutrient-dense parts. The yolks and the whites each have their own unique health benefits. Yolks are high in a variety of vitamins, minerals and antioxidants, while egg whites are filled with protein and B-vitamins.
At Burnbrae Farms, we offer Naturegg Simply Egg Whites as a convenient option when you just need the egg whites, whether it’s for a special recipe (perfect in meringues!) or to add extra protein to your diet. Here are some reasons why adding egg whites to meals is a smart idea and why I always have a carton in my fridge.
Egg whites are healthy
While whole eggs are a nutritious choice in a balanced eating plan, eating pure egg whites is a great alternative for those looking to cut calories and fat while still getting protein and vitamins. Here’s a closer look at the nutrition in 1/3 cup (100 g or about 3 egg whites) of Naturegg Simply Egg Whites:
• 45 calories
• 0 fat
• 1 g carbohydrate
• 10 g protein
• 0 g cholesterol
• 160 mg sodium
Egg whites are also a source of folate and niacin (vitamin B3), and an excellent source of riboflavin (vitamin B2).
Egg whites are a source of protein
An essential nutrient, protein, plays a role in every body cell. It is required to make hormones, muscles and to protect the immune system. Studies also show that protein helps us feel full when it’s part of our meals, which makes us less likely to overeat or snack after mealtime. This helps with balanced eating, hunger management and weight control in some people.
It’s recommended that you enjoy 25-30 grams of protein at each meal. With 10 grams of protein per 100 g serving (and just 45 calories!), Naturegg Simply Egg Whites are a tasty way to get more protein into meals. Plus, they are easy to use straight from the carton. Picture this: Scrambled egg whites and shredded cheese served on whole grain toast. What a delicious way to get a nutrient rich breakfast that’s packed with 25 grams of protein!
Egg whites contain B-vitamins
Egg whites are an excellent source of riboflavin, an important B-vitamin that helps convert the food we eat into usable energy for the body. Riboflavin is a vital part of normal growth and development, plus it helps form body tissues. One serving of Naturegg Simply Egg Whites contains 15% of the Daily Value for riboflavin.
Egg whites are also a source of folate and niacin (vitamin B3). Folate aids in the making of red blood cells and proteins in the body. It’s also an important vitamin during pregnancy and early infancy since it helps with the development of the fetal brain and spinal cord. Niacin is vital for normal growth and development, plus is part of the function of all cells and enzymes in the body.
How to use egg whites
Egg whites are incredibly versatile and pair beautifully with a variety of vegetables, cheeses, herbs and spices. Cooking with Naturegg Simply Egg Whites is easy – just shake and pour and use only what you need. There is no need to crack and separate whole eggs or waste any egg yolks. Once opened, you can keep them in your fridge for 5-7 days (before their expiry date). And if you want to stock up on a few cartons, you can freeze unopened cartons of Naturegg Simply Egg Whites for up to 3 months (before their expiry date).
Here is some inspiration for your next egg whites meal:
Egg whites can be used on their own or in combination with whole eggs in recipes such as omelettes, frittatas or for baking. For a blend, simply substitute 1/4 cup (63 g) of egg whites (about 2 egg whites) for each large egg you want to replace. Here are some meal ideas featuring egg whites:
Bonus: Since Naturegg Simply Egg Whites are pasteurized, you can also add them straight to the blender for delicious smoothies. Try these smoothie recipes:
Burnbrae Farms offers three varieties of egg whites: Naturegg Simply Egg Whites, Naturegg Simply Egg Whites Free Run and Naturegg Simply Egg Whites Organic. The only ingredient in Naturegg Simply Egg Whites is egg whites – there are no added ingredients or preservatives. Interesting fact, prior to launching Naturegg Simply Egg Whites in 1997 to grocery stores in Canada, egg whites were not being utilized when our yolks were sent to mayonnaise producers and large-scale bakeries. The introduction of Naturegg Simply Egg Whites was, and still is, a sustainable way to use egg whites that historically might otherwise have been wasted!
We hope you find Naturegg Simply Egg Whites to be a nutritious and convenient option to add to your meals.
Margaret Hudson,
President and CEO, Burnbrae Farms