sodium in egg whites?!!!

denysebarrett

I'm trying so hard to meet my protein macros, and find that without even eating actual starches, breads, tortillas, pasta, potatoes, my carb macros are pretty close or right on target, but my protein is so far off, so I added egg whites...brought my sodium to above 300mg of what I am actually allowed. WTF? I am still learning, but seriously?
PS---this is without adding my fitness in, so maybe I can account for all the sweat from my workouts?

musicfan68

How many eggs are you eating? An egg only has 55mg of sodium. You must be eating other high sodium foods if a few egg whites are putting you that far over.

janejellyroll

If you're adding an egg white product, it might be worth checking to see if sodium has been added.

If it's just egg whites, are you sure the database entry is correct? I've seen incorrect sodium values on all sorts of foods.

Egg whites, in and of themselves, should not be causing you to go over goal for sodium unless you're eating A LOT of them. An average egg white has 55 grams and the recommended daily intake of sodium is 1,500-2,300. That's a lot of egg.

cwolfman13

denysebarrett wrote: »

I'm trying so hard to meet my protein macros, and find that without even eating actual starches, breads, tortillas, pasta, potatoes, my carb macros are pretty close or right on target, but my protein is so far off, so I added egg whites...brought my sodium to above 300mg of what I am actually allowed. WTF? I am still learning, but seriously?
PS---this is without adding my fitness in, so maybe I can account for all the sweat from my workouts?

I think you picked a crappy entry. Egg whites are not high in sodium.

wilson10102018

Sodium is your friend. It is your electrolyte. Without it your organs die. Too much sodium to a point of danger is hard to accomplish although it can be done. Unless of course, you notice your ankles are are bigger than your thighs.

kshama2001

denysebarrett wrote: »

I'm trying so hard to meet my protein macros, and find that without even eating actual starches, breads, tortillas, pasta, potatoes, my carb macros are pretty close or right on target, but my protein is so far off, so I added egg whites...brought my sodium to above 300mg of what I am actually allowed. WTF? I am still learning, but seriously?
PS---this is without adding my fitness in, so maybe I can account for all the sweat from my workouts?

1. If you don't have a medical reason to track sodium, try swapping it out for something potentially more useful, like fiber.
2. 100 grams (about 3 eggs worth of whites) of the USDA entry "Egg, white, raw, fresh" have 166 mg of sodium.

Unfortunately, the green check marks in the MFP database are used for both USER-created entries and ADMIN-created entries that MFP pulled from the USDA database. To find admin entries for whole foods, I get the syntax from the USDA database and paste that into MFP.

The USDA changed the platform for their database in 2019 and it is unfortunately a little more difficult to use. I uncheck everything but “SR Legacy” - that seems to be what MFP used to pull in entries.

https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients

Unfortunately, "Egg, white, raw, fresh" is currently missing from the MFP database >.< but you can compare with other entries to find a good user-created one.

For packaged foods, I verify the label against what I find in MFP. (Alas, you cannot just scan with your phone and assume what you get is correct.)

Psychgrrl

A carton of egg whites does have added sodium (at least the brands I’ve seen). It’s added for taste and as a preservative.