Buttermilk vs Egg White: Nutrition, Calories & Protein Compared


Buttermilk vs Egg white
Nutrition Facts
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Buttermilk vs Egg White 100g Compare
per 100g | Buttermilk | Egg white |
---|---|---|
Calories | 105 | 52 |
Carbohydrates | 49 g | 0.73 g |
Fat | 5.78 g | 0.17 g |
Protein | 34.3 g | 10.9 g |
Water | 2.97 g | 87.57 g |
Calcium | 1184 mg | 7 mg |
Iron | 0.3 mg | 0.08 mg |
Magnessium | 110 mg | 11 mg |
Phosphorus | 0.4 mg | 0.09 mg |
Potassium | 1592 mg | 163 mg |
Sodium | 517 mg | 166 mg |
Zink | 0.4 mg | 0.09 mg |
Vitaminium B1 (Thiamine) | 0.392 mg | 0.004 mg |
Vitaminium B2 (riboflavin) | 1.579 mg | 0.439 mg |
Vitaminium B3 (Niacin) | 0.876 mg | 0.105 mg |
Vitaminium B6 | 0.338 mg | 0.005 mg |
Vitaminium B9 (Folic acid) | 0.047 mg | 0.004 mg |
Discovering the Unique Qualities of Buttermilk and Egg Whites
When it comes to cooking and baking, buttermilk and egg whites are two ingredients that frequently pop up in recipes, each bringing its own unique set of characteristics and benefits to the table. Both are known for their versatility and health benefits, making them staples in kitchens around the world. But beyond their common uses in pancakes, cakes, and meringues, what really sets these two ingredients apart?
A Closer Look at Buttermilk
Buttermilk, with its tangy flavor and creamy texture, is often used to tenderize and add richness to baked goods. Traditionally, buttermilk was the liquid left behind after churning butter out of cream. Today, it's more commonly a cultured product, made by adding bacteria to low-fat milk. This process not only imparts a distinct flavor but also makes buttermilk a surprisingly healthful ingredient. It's rich in calcium, vitamins, and probiotics, which can aid digestion.
Egg Whites: A Protein Powerhouse
Egg whites, on the other hand, are all about simplicity and protein. They are the clear, viscous liquid that surrounds the yolk of an egg, consisting mainly of water and protein. Egg whites have long been cherished by health enthusiasts and bodybuilders for their high-quality protein and low calorie and fat content. They are also incredibly versatile, capable of being transformed into fluffy meringues, used as a glaze for pastries, or simply scrambled for a healthy breakfast option.
Nutritional Highlights
When comparing the nutritional aspects of buttermilk and egg whites, the differences are quite stark. Buttermilk is more calorie-dense, with about 105 calories per serving, while egg whites are a lighter option, containing only 52 calories. Carbohydrates are almost nonexistent in egg whites, making them a favorite for those on low-carb diets, unlike buttermilk which contains 49 grams of carbs per serving. However, buttermilk takes the lead in calcium and vitamin content, offering a good dose of nutrients essential for bone health.
Protein content is another area where these two diverge significantly. Buttermilk contains a respectable 34.3 grams of protein, but it's the egg whites that shine in this category, offering a high-quality protein source with 10.9 grams per serving and minimal fat. This makes egg whites an excellent choice for muscle repair and overall health.
Which One to Choose?
The choice between buttermilk and egg whites ultimately depends on your dietary needs and culinary goals. If you're looking for a way to enrich your baked goods with a tangy flavor while adding a nutritional boost, buttermilk is your go-to. Its calcium and probiotic content can contribute to a healthier diet, especially for those who can afford a little extra calorie intake.
For those focusing on weight management or muscle building, egg whites offer a lean source of protein with minimal calories and fat. They're also incredibly versatile, serving as the base for many low-calorie dishes that don't sacrifice texture or taste.
In conclusion, both buttermilk and egg whites have their own unique benefits and uses in the kitchen. Whether you're baking a cake or whipping up a healthy omelet, understanding the nutritional content and culinary applications of each can help you make the best choice for your recipes and health goals. So, next time you're in the kitchen, consider the distinctive qualities of buttermilk and egg whites to elevate your dishes in both flavor and nutrition.
Buttermilk 100g
105kcalCalories source
- 51% CARBS.
- 36% PROTEIN
- 14% FAT
Egg white 100g
52kcalCalories source
- 6% CARBS
- 91% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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