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What is Egg Substitute?

Hey Georgie, Love the website and recipes. Was wondering what the deal is with egg substitute versus egg whites. Alot of your recipes use egg substitute?? -Pritee

egg_beatersThanks for saying you love the site, Pritee!

Egg substitutes are fat free and cholesterol free, pasteurized egg whites. They come in cardboard cartons and can be found in any regular grocery store right near the eggs. Some natural coloring is used to make egg substitues yellow and thicken them a bit, but they are 99% just egg whites. The most famous brand is Egg Beaters, but store brands are virtually identical and I usually use the least expensive, personally. Another brand is “Better Than Eggs”. You can use egg whites (just crack the eggs, separate, and discard the yolks) in any recipe of mine that calls for egg substitute, you won’t notice any difference other than color. (Egg whites would, obviously, not be yellow).The nutrition facts would also be the same for calories, fat, cholesterol, protein etc. whether you use egg whites or egg substitute. I used to crack a half dozen eggs every morning for my omelet, carefully separating the yolk out. But man, the cartons are way easier! 10060889.JPG

Egg substitutes are, however, fortified with vitamins and minerals (to replace what was in the yolk) so if you are vegetarian and trying to find iron rich foods, egg substitutes can help provide a source of iron, among other things like B vitamins and Vitamin E.

Both egg whites and egg substitute are low in calories (just 120 per cup) and high in protein (24 grams per cup). They also have no fat or cholesterol, which makes them popular for people watching their heart health. Three other tidbits for your info:

1. You can also buy pasteurized egg whites in cartons if you don’t want the yellow color or fortification. AllWhites is one brand. Pasteurized just means they heat-treat it before packaging it to kill bacteria, so you don’t risk getting salmonella as you do with raw eggs. This is also the reason to use pasteurized egg whites or egg substitute if you’ll be making cookies or brownies and want to lick the batter without salmonella fears from the raw egg! I think they’re great just for ease, no separating and tossing yolks, just open and pour.

If you Rocky- wannabes go putting raw eggs in your shakes, remember this is a risky venture and I’d advise against it! Use pasteurized eggs or egg whites for anything you won’t be cooking thoroughly! Same for eggnog, though we’re a bit past that season…

2. Most restaurants and diners carry egg whites or Egg Beaters and will make any of their egg dishes with them. Just ask! I think one of the best diner breakfasts you can order is a veggie omelet with Egg Beaters or egg whites.

3. Recently, Egg Beaters came out with some varieties which have some yolk in them. They aren’t as low in calories or fat as the yolk-free original, but if you have a hard time parting with your whole eggs and don’t think the original substitutes or egg whites taste “eggy” enough, you might want to try them.

Thanks for the question!5040B_pov_pg_con_egg_beaters_yolks_alt2

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  • Georgie December 22, 2015, 9:34 pm

    There’s about 6 egg whites in a cup 🙂 Assuming large eggs.

  • Deborah December 21, 2015, 2:16 pm

    how many eggs whites to the egg beaters? For example, my recipe says 1/2 cup pasteurized egg whites, how many actual egg whites does that equate to or do I just keep cracking egg whites until I get the desired cups?(which may have just answered my own question.) 😉

  • Sandjone March 24, 2011, 11:44 am

    Just used Egg Beaters (in the cardboard carton) to make a meringue to fold into a cake batter. It took twice as long as fresh egg whites, and not nearly as full and stiff, but it seemed to make a passably good cake in the end. I wouldn’t use them for a meringue on top of a pie, though..not stiff enough.

  • admin August 21, 2010, 5:48 am

    I have read that the cartons do not work for meringues – at least I’ve never found a carton that said it would work. I do know there are powdered egg whites available (look in the baking aisle) that claim to be good for meringues. I have never tried them though. The couple times I have made meringues I just cracked shell eggs and separated them.

    Good luck!

  • Domenica August 20, 2010, 7:50 pm

    Good article but it did not address if egg whites sold in cartons can be sucessfully used to make meringues. I saw one cooking show which used the store bought carton egg whites to make meringues. The ones I have tried do not foam or peak. The cartons indicate the egg whites are pasturized and are not suitable to make meringues. Is there a store bought brand that will work?

  • suzan February 12, 2010, 8:19 pm

    nice article about egg white…very informative and beneficial for health

  • Bob Ewell February 5, 2010, 7:40 am

    hi!!!!!!!!!!!!!!!!!!!!!! thanx for all the info about egg substitutes!!!!!!!!!!!!!!!