Eggs are also an excellent source of vitamin D, which can help support a healthy immune system. Egg whites are also a good source of vitamin B12, which is a vitamin that is essential for building healthy red blood cells and maintaining proper nerve function. Egg whites are a good source of protein, which is an important nutrient that many people arent eating enough of. They also have a very low amount of carbohydrates, fats, and sodium. While eggs arent typically thought of as a healthy food, they can actually be an excellent source of protein, as well as vitamins, such as B12 and D. Egg whites have about 20 calories while whole eggs have about 180 calories. While the number of calories in eggs varies depending on the type of egg you buy, an egg has about 75 calories. Nutrients: Egg Yolks Versus Egg Whites Nutrient One egg yolk has around 55 calories, 4.5 grams of total fat and 1.6 grams of saturated fat, 210 mg of cholesterol, 8 mg of sodium, and 2.7 grams of protein. However, what is often overlooked are the many nutrients that come with that, such as the fat-soluble vitamins, essential fatty acids and other nutrients. It is true, egg yolks carry the cholesterol, the fat and saturated fat of the egg. A single egg white also offers 1.3 micrograms of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus and 53.8 mg of potassium. The egg white contains about 4 grams of protein, 55 mg of sodium and only 17 calories. They contain the bulk of the eggs protein. Egg whites are a low-calorie, fat-free food.
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