egg white or 2 tablespoons plain yogurt
Egg whites are nearly fat-free and contain approximately 3.6 grams of protein per large egg white (33g), making them an excellent lean protein source. They also provide small amounts of selenium, choline, and riboflavin with minimal calories (approximately 17 per large egg white).
About
Egg white is the albumen, the translucent protein-rich liquid that surrounds the yolk in a chicken egg. Botanically classified as part of avian reproductive anatomy, egg whites are composed primarily of water (approximately 90%) and proteins, with trace amounts of minerals and glucose. The protein structure—primarily ovalbumin—transforms from liquid to solid when heated, making it essential for both cooking and food science applications. Raw egg whites are colorless to slightly opaque, with a subtle, mild flavor that becomes more pronounced when cooked.
Culinary Uses
Egg whites are a versatile ingredient used as a binder, leavening agent, and clarifying agent across numerous cuisines. In Western baking, whipped egg whites create meringues, soufflés, and contribute lift to cakes and mousses. They serve as a coating for fried foods, a base for cocktails (whiskey sours, pisco sours), and a clarifying agent in consommés. In Asian cuisines, egg whites are used in stir-fries and custards. As a binding agent, they help emulsify sauces and bind forcemeats. Egg whites are particularly valued in low-fat cooking due to their protein content and minimal fat contribution.