Dairy & Eggs | Low Fat Low Calorie High Protein

Eggs Whites

Gallus gallus domesticus Allergens: Eggs
eggs whites

Sourcing & Taxonomy

  • Family N/A (Animal product)
  • Primary Cuisine Global
  • Seasonality Year-Round
  • Source Chicken eggs

The Forktionary Angle

"The versatile binder and aerator for light-as-air creations."

Definition

The clear, viscous liquid portion of an egg, primarily composed of protein and water, known for its foaming ability.

Sensory Profile

TasteNeutral, Mild, Slightly sulfurous when cooked
TextureViscous (raw), Foamy (whipped), Spongy/Firm (cooked)
AromaMild, Slight sulfur (cooked)
AcidityLow

Technical Metrics

Foaming Capacity

Increases 6-8x in volume when whipped

Protein Content

~4g per large egg white

Storage Life (Separated)

2-4 days refrigerated

Nutrition Facts

Per 1 large egg white (33g)
Calories52 kcal
Total Fat0.2 g
Saturated Fat0 g
Trans Fat0 g
Cholesterol0 mg
Protein11 g
Total Carbohydrate0.7 g
Dietary Fiber0 g
Total Sugars0.7 g
Calcium7 mg
Iron0.1 mg
Potassium163 mg

Chef’s Secret

A pinch of cream of tartar stabilizes egg white foam, allowing it to reach higher volumes and remain stable longer, crucial for perfect meringues.

Substitutions

Best Match

Aquafaba (Chickpea Brine)

3 tbsp: 1 egg white

Excellent vegan substitute for foaming properties in meringues, mousses, and cocktails.

Flax Egg

1 tbsp ground flax + 3 tbsp water: 1 egg white

Good binder in baking, but lacks aeration properties of egg whites; not for meringues.

Powdered Egg White

1 part powder + 7 parts water: 1:1 liquid egg white

Convenient, shelf-stable, and performs well for whipping and baking, often used by professionals.

Silken Tofu (blended)

1/4 cup blended tofu: 1 egg white

Acts as a binder and emulsifier in savory dishes and some baked goods, not for aeration.

Buying Guide

Opt for fresh, liquid egg whites in cartons for convenience, or separate from whole eggs. Check expiry dates.

Flavor Pairings

Sugar vanilla lemon vinegar cream of tartar vegetables lean meats.

Recipes Using Eggs Whites

Course Fruit Occasion Low Saturated Fat

Sugared Grapes

Elevate ordinary grapes into an irresistible sweet and crunchy delight! This elegant recipe, inspired by a mother-daughter tea, transforms simple grapes into a sophisticated garnish or delightful snack. Perfect for adding a touch of sweetness to your desserts, cocktails, or enjoyed on their own. These sugared grapes are surprisingly easy to make and will impress your guests!

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15 Minutes Or Less Meat 3 Steps Or Less Chicken

Almond Chicken Breasts With Creamy Tarragon Mustard Sauce

Enjoy this restaurant-quality, incredibly flavorful Almond Crusted Chicken Breasts recipe, ready in under 20 minutes! Tender chicken breasts are coated in a crunchy almond and breadcrumb mixture, pan-fried to perfection, and then smothered in a luscious creamy tarragon mustard sauce. A quick, easy, and impressive weeknight meal from r. Reisman.

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Preparation 4 Hours Or Less Main Ingredient Desserts

Alton Brown's Coconut Cake With 7 Minute Frosting

Indulge in this decadent Alton Brown-inspired coconut cake! This recipe recreates the magic of his show, featuring a moist and flavorful coconut cake layered with a luscious 7-minute frosting. While Alton Brown famously makes everything from scratch, this adapted version offers flexibility for busy bakers. Discover how to achieve a less-fat version of this birthday cake masterpiece, perfect for a special celebration. Get ready to impress with this show-stopping dessert!

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60 Minutes Or Less Healthy Low Sodium Low Cholesterol

Apple Cherry Crisp

A delightful and healthy Apple Cherry Crisp recipe inspired by Moosewood! This comforting dessert features a sweet and tart fruit filling topped with a buttery, crunchy oat crumble. Perfect for a cozy night in or a special occasion, this recipe is surprisingly easy to make and delivers incredible flavor.

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60 Minutes Or Less Sweet Oven Dietary

Apple Cider Doughnuts Not Fried

Enjoy the irresistible taste of fall with these healthy baked apple cider doughnuts! A delicious and guilt-free treat perfectly paired with warm apple cider. Adapted from a Detroit Free Press recipe (Oct 14, 2003), these doughnuts are a healthier twist on a classic.

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Course 60 Minutes Or Less Easy Low Saturated Fat

Apple Spice Applesauce Muffins

Indulge in the warm, comforting flavors of fall with these irresistible Apple Spice Applesauce Muffins! Perfectly spiced and moist, this recipe is incredibly versatile. Customize it to your liking – add other fruits, experiment with different spices, or even create a delicious applesauce-only version. These muffins are a guaranteed crowd-pleaser for breakfast, brunch, or a delightful afternoon snack.

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Main Dish Preparation Course 60 Minutes Or Less

Artichoke Pesto Flounder With Asiago Crust

Elevate your weeknight dinner with this stunning Artichoke Pesto Flounder, boasting a crispy Asiago crust! This recipe expertly blends two classic fish preparations – a flavorful pesto coating and a melt-in-your-mouth cheese crust. The result? A restaurant-quality dish that's surprisingly easy to make at home. We've perfected the technique for even cheese coverage with a simple egg wash, ensuring a golden-brown crust every time. Feel free to substitute another flaky white fish if desired. Leftover pesto? A dollop on top adds the perfect finishing touch!

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Sweet Taste Mood Main Ingredient Cuisine

Australian Pavlova

Indulge in the airy perfection of this classic Australian Pavlova! Named after the legendary ballerina Anna Pavlova, this meringue-based dessert is a showstopper. Crisp, light meringue shell, piled high with fresh, vibrant fruits and creamy whipped cream – it's the perfect summer dessert or celebratory treat. Customize it with your favorite berries, kiwi, or even passionfruit for a truly unforgettable taste experience.

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Dinner Party Preparation Beginner Cook Brunch

Bailey's Chocolate Mousse

Indulge in this decadent Bailey's Irish Cream Chocolate Mousse! This luxurious dessert elevates classic chocolate mousse with the rich, creamy taste of Bailey's Irish Cream and a touch of espresso. A perfect after-dinner treat or special occasion dessert, this easy-to-follow recipe will impress your guests. Get ready for a flavor explosion!

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Occasion Casseroles Main Ingredient Course

Baked Pasta Dish

Indulge in this comforting and cheesy Baked Pasta Dish! Perfectly baked layers of pasta, creamy sauce, and your favorite veggies create a mouthwatering masterpiece. This recipe is easy to follow and perfect for a weeknight dinner or a special occasion. Get ready for a taste of pure comfort!

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Preparation Grains Breads Easy

Banana Chocolate Surprise Cake

Indulge in this decadent Banana Chocolate Surprise Cake! A moist and fluffy banana cake is perfectly complemented by a rich, creamy, dark chocolate filling that will leave you wanting more. This easy-to-follow recipe delivers a delightful surprise with every bite – the ultimate combination of banana and chocolate.

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Occasion Preparation Deep Fry Healthy 2

Banana Fritters

Crispy, golden-brown banana fritters – the perfect sweet treat! These easy-to-make fritters are delightfully fluffy inside and served warm with a scoop of your favorite ice cream for an irresistible dessert. Get ready for a taste of pure banana heaven!

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Asian Preparation Asian Course

Banana Fruit Salad

A vibrant and refreshing fruit salad elevated with a luscious, whipped banana cream! This easy 10-minute recipe is perfect for a light dessert or a healthy snack. Two delicious topping options are included for you to choose from!

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Number Of Servings Grains Number Of Servings Time To Make

Banana Nut Bread With Yogurt And Whole Wheat Flour

Indulge in this delicious, low-cholesterol banana nut bread! Made with wholesome whole wheat flour and creamy yogurt, this recipe delivers moist, nutty goodness without compromising on health. Perfect for breakfast, brunch, or a delightful afternoon treat.

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60 Minutes Or Less Eggs Dairy Time To Make Small Appliance

Brown Rice Goat Cheese Cakes

These savory Brown Rice Goat Cheese Cakes are a delightful twist on traditional patties! Inspired by EatingWell Magazine, this recipe combines nutty pecans, creamy goat cheese, and earthy brown rice for a flavor explosion. Perfect as a vegetarian entree or a unique appetizer, these cakes are easy to make and guaranteed to impress. Get ready for a culinary adventure!

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Dietary Onions Occasion Vegetables

Kalamata Olive Bread With Oregano

This moist and flavorful Kalamata olive bread, inspired by a Cooking Light recipe (January 2009), is bursting with Mediterranean flavor! Perfectly sized for two mini loaves (adapted from a standard 8x4 loaf pan), this recipe is ideal for a quick weeknight meal or a delightful weekend treat. Enjoy the herby aroma and satisfying texture of this easy-to-make bread.

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Course Occasion Time To Make 30 Minutes Or Less

Shrimp Wontons With Sweet Sauce

Crispy, golden shrimp wontons bursting with flavor! These delightful appetizers are perfect for parties, potlucks, or a quick weeknight snack. Fry them to crispy perfection or steam them for a lighter option – delicious either way! Our irresistible sweet and tangy dipping sauce elevates this classic to a whole new level. Make ahead and freeze for easy OAMC (One-And-Make-Cook) convenience.

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Thanksgiving Main Ingredient Nuts Dinner Party

Sugar And Spice Nuts

These addictive Sugar & Spice Holiday Nuts are a festive favorite! Perfect for holiday gatherings, gifting, or enjoying as a sweet and crunchy treat. This easy recipe creates a delicious blend of sweet and savory flavors that will disappear quickly. Get ready for compliments galore!

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