Egg yolk vs Egg white

Eggs are power-packed food. From its boatload of protein content to vitamins, minerals and fatty acids, it is the epitome of good nutrition!

But then the question arises.

Should I eat the whole egg with yolk or just the whites?

Egg whites contain a whole lot more amount of proteins than yolk, while the yolk has long since been demonized as being only fats and cholesterol. Former researches suggested egg yolk to be linked with heart disease and high cholesterol levels, but latest researchers reject this affiliation and present a new claim.


Egg yolk

It is true that egg yolk contains fat and cholesterol but it comes loaded with so many vitamins and minerals. Egg yolk is rich in Vitamin A, Folate, Vitamin B12, Vitamin B6, selenium, iron and zinc. Infact it is one of the few natural sources of Vitamin D. The nutritional value of one egg yolk is:



Total Fat

Saturated Fat


Omega 3s

Vitamin A

Vitamin D

Vitamin B12




5 g

2 g

211 mg

38.8 mg

244 IU

18.2 IU

0.3 mcg

24.8 mcg

0.4 mg

0.4 mg


Egg yolk also contains an amazing 115 mg of Choline. Choline is a macro nutrient essential for brain function, muscle movement, liver and a healthy metabolism.

Other beneficial contents of egg yolk are Carotenoids, Lutein and Zeaxanthin that protect against inflammation and improve eye health.


Cholesterol in egg yolk

Cholesterol in egg yolk has been the defaming factor for its place in the “healthy” spotlight for a very long time.

Health professionals considered it unhealthy as it contributes to high cholesterol and ultimately heart disease, but new researches prove otherwise.

They claim that trans-fat and high sugars pose real threat to high cholesterol, not dietary cholesterol.

“Dietary cholesterol does not translate into high levels of blood cholesterol,” says Dr. Luc Djoussé, an associate professor and heart disease researcher at Harvard Medical School and Brigham and Women’s Hospital.

Moreover egg yolk contains HDL cholesterol (the saint among thieves). While LDL cholesterol blocks your arteries and restricts blood flow, HDL cholesterol not only maintains the inner walls of arteries and veins but also removes LDL cholesterol from them.

More researches reveal that high cholesterol levels are not as great of a risk factor to heart disease. Infact, 35 percent of coronary heart disease occurs in patients with low cholesterol levels.

It is always better to cut down on other sources of fat and consume eggs as a whole because removing egg yolks from your meals may not be the best decision for a healthy diet. You might end up keeping yourself away from a lot of important vitamins and minerals.


Egg white

Egg whites are your low-calorie, fat-free and protein-rich breakfast. It contains all essential amino acids your body requires to function. The nutritional value of one egg white is:















The high protein content makes it popular among health conscious people like bodybuilders and you can have it as much as you want in a day. Though this may be good for a weight loss plan but it doesn’t contribute to good health in the long run because egg whites have vitamins in very little amounts  and are devoid of cholesterol, omega 3s, iron, zinc and other minerals.


The Final Verdict:

So how many eggs can you eat without worrying about it?

 It all depends on how you prepare them. If you are going to fry them in fat-laden saturated butter and serve them with fat-laden chicken or beef then it will impact your health for sure. Find yourself a healthy recipe for preparing eggs and eat them whole.


One whole egg per day!  It’s a total package!

 One large egg provides 71 calories, 6 grams of protein and almost 6 grams of fat. It will not only provide with all the essentials but also help in absorption of nutrients from stuff you eat with it.

A study reveals that when people eat eggs on a raw vegetable salad, they absorb about 9 times the carotenoids, including lutein and zeaxanthin in the eggs and alpha carotene, beta carotene and lycopene from the vegetables. Another study found the same effect on absorption of Vitamin E also.