Mister Egg Yolk has many healthy benefits. Only half of the yolk contains saturated fat. Another plus - it's rich in lutein and zeaxanthin, both important nutrients for healthy eyes. But when it comes to calories, egg whites contain less than 20 calories per egg while the yolk calories more than triple that number. Even so - calories in eggs of all sizes are very low and that's just one reason why eggs top the list of foods that dieters choose when dropping pounds.

Because the egg white is so low in calories, using recipes in which the egg white is the star will almost always equal a very low calorie recipe. As a foodnote, controversy still exists on the 'healthy' number of eggs per day in the diet - with the official healthy recommendation currently set at one per day. So although the egg yolk is a healthy source for lutein and zeaxanthin, for certain individuals - such as those with heart disease, the yolk may not be the healthiest option. In turn, egg whites are a healthy alternative.

Egg white are also sold in tiny cartons in the dairy section at your local market should you choose not to use time to separate the egg from the yolk. On that note, we hope that you enjoy the following five egg white recipes from the Diet Bites Kitchen.

Egg Calories & Nutrition Based on 1 Egg
Nutrient	extra large	large egg	medium egg	small egg
Calories	85	74	65	54
Protein g	7.30	6.29	5.54	4.65
Total Fat g	5.77	4.97	4.37	3.68
Carbohydrate g	0.45	0.39	0.34	0.28
Calcium mg	31	26	23	20
Iron mg	1.06	0.92	0.81	0.68
Potassium mg	78	67	59	50
Sodium mg	81	70	62	52
Cholesterol mg	245	212	186	15

Egg White Omelets

Egg white omelets are a great way to enjoy a generous portion that is low in calories - and cutting calories is key to weight loss.

Three Eggs Meet Pepper, Parsley & Paprika

Ingredients for this Low Calorie Recipe:

3 egg whites

1/4 cup of sliced mushrooms - raw

1/2 cup of baby spinach - raw

2 slices of deli ham - lean

dried parsley - sprinkle or two

ground paprika - a sprinkle or two

cooking spray, butter flavored

salt & pepper to suit personal taste

In a small pan saute the mushrooms, baby spinach and lean ham using cooking spray to prevent sticking. Remove and set aside. Next, whisk egg whites and add to non-stick pan sprayed with butter flavored cooking spray OR your favorite cooking spray. When egg is set on bottom side, carefully turn. Sprinkle on a bit of parsley. Add your sauteed vegetables, fold and sprinkle with paprika before transferring to plate.

Calories: about 125 depending upon the sizes of eggs used as well as type of deli ham.

Click Below for More Low Calorie Egg White Recipes

Cheesy Quiche | Egg Salad | Angel Clouds | Snow Cookies | Egg White Omelets

In Summary

Egg whites are a great way for dieters to enjoy a low calorie entree or treat. They are low in calories and due to their versatility, they can easily be transformed into sweet treats, meal entrees and single serving meals which contain more food for the calorie-buck.

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