by Leann Zotis

Created on: July 11, 2008   Last Updated: December 04, 2010

Eggs can be a great nutritional component of a healthy diet despite the issues over cholesterol. High cholesterol concerns have put eggs under suspicion for many people. A single egg can provide 213 mg of cholesterol. Considering that the recommended daily limit is 300 mg, it's no wonder eggs are on the "occasional food" list for most people.

Since cholesterol is confined to the egg yolk, the egg white has become an increasingly popular ingredient in recipes or as the main part of an omelet. Taken by itself, the egg white proves to have nutritional value of its own. For example, while 57% of the total protein of an egg is found in the white, 99% of the fat (and all of the cholesterol) is found in the yolk. The white is also the source of 81% of the magnesium, 90% of the niacin, 62% of the riboflavin and 74% of the potassium. That's pretty good nutrition for a mere 16 calories per one large egg white.

With so much going for it, why would you want to avoid such a healthy food source? One of the amazing and interesting characteristics of the egg is the way the yolk and the white can so easily be separated from each other into independent units. That makes it very convenient to find unique ways to prepare one or both parts of the egg for consumption.

A quick and easy way to enjoy the nutritional benefits of the egg white is with an egg white omelet. Simply whipping 2 or 3 egg whites, pouring them into a heated skillet with a teaspoon of olive oil and adding some of your favorite omelet fillers such as bell peppers and onions, diced ham, tomatoes, spinach or cheese will yield a nutrient packed breakfast.

Fans of the popular low carbohydrate diets find eggs in general and egg whites in particular to be a staple in their nutrition plan. One gram of carbohydrate and 6-1/4 grams of protein make the egg one of the most complete foods around. The higher level of protein makes a simple egg white omelet and a serving of vegetables a very filling, low fat and low calorie meal.

In spite of their nutritional benefits, eggs, just like any other food or food group, should not be singled out as a primary source of nutritional balance. The Food Guide Pyramid provides the best basis for building a healthy nutritional base. Eggs fall into the third tier of the four tiered pyramid, falling in with the meat, poultry, fish, beans and nuts crowd. The recommended daily number of servings is 2-3.

As important as it is understand the healthy food value found in egg whites, it is equally important to understand that variety and consumption of a broad array of foods from all of the major food groups is the key to long term healthy nutrition. Egg whites can provide a good option for nutritious eating, but should only be considered as one step on the ladder of nutrition.

Learn more about this author, Leann Zotis.
Click here to send this author comments or questions.