Egg Yolk vs. Egg Whites: What You Should be Eating for Breakfast

Many people believe that eating egg yolk is not good for health, because it contains high amounts of fat and cholesterol. Those who are having heart problems or trying to lose weight often prefer to eat only egg whites during breakfast. However, there are many reasons why you should eat a whole egg for breakfast.

Nutrition of Egg Whites

It is true that egg whites are a low-calorie food, and it contains absolutely no fat and cholesterol. In one large egg, protein content in the egg white is 3.6 grams, which amounts to 7 percent of daily value. An egg white also has 55 milligrams of sodium, which is equal to 2 percent daily value. There are a number of vitamins and minerals in egg whites, including potassium, riboflavin, selenium, magnesium and others.

Nutrition of Egg Yolks

The yolk in one large egg has a calorie count of 55, and its fat content is 4.51 g. Cholesterol content is very high in an egg yolk, amounting to 210 milligrams or 70 percent daily value. The total carbohydrate is 0.6 grams, while sodium content is only 8 milligrams. The yolk contains 2.7 grams of quality protein as well as many other vitamins and minerals. The calcium in egg yolk makes up 2 percent of recommended daily value, and the daily values for vitamin A and iron are 5 percent and 3 percent respectively.

Why Are Egg Yolks Beneficial to Your Health?

Many people are confused about the nutrition of egg yolks. While they believe that the egg yolk is the unhealthiest part of the egg, it is actually the most nutritious part. It contains 100 percent of the essential fatty acids, carotenoids and vitamins A, E, D and K that are present in the egg. More than 90 percent of the vitamins B6 and B12, calcium, phosphorous, iron, zinc, folate, thiamin and panthotenic acid in an egg are also found in the yolk. The yolk also has two antioxidants, which are lutein and zeaxanthin.

The egg white contains a high amount of protein, but its protein is less potent without the yolk. The yolk can make the protein’s amino acid profile more balanced, so that it will become more bio-available. Although egg yolks are high in cholesterol and fat, they do not increase risks of hypertension and heart diseases if they are consumed in moderation, preferably one a day. Fats that are found in egg yolks are mostly unsaturated fats, and they are beneficial to your health. Yolks contain oleic and linoleic acids, which can make cholesterol and fat less bio-available in the intestines. Furthermore, there are a number of nutrients in egg yolks that can reduce cholesterol, and these include vitamin B6 and folic acid.


If you are removing the egg yolk every time you eat an egg, you’re actually taking out most of the nutrients in the egg. The egg yolk is the most flavorful part of the egg, and it is the main reason why eggs are used for preparing so many different types of food. Now that you’re aware of the great benefits of egg yolks, you can make your breakfast more tasty and nutritional by eating whole eggs.


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