The Nutritional Value of Egg Whites Versus Egg Yolks
A Healthier Michigan
| 2 min read
Eggs are a great source of a complete, high-quality protein with few calories. One whole egg has about 6 grams of protein in only about 72 calories, according to the U.S. Department of Agriculture (USDA).
Eggs contain choline, which is important, especially since our bodies cannot produce enough of it. Without enough choline, you can also become deficient in another essential nutrient, folic acid.
What is better for you, the egg white or egg yolk? Let’s take a closer look at each.
Egg white nutrition facts
Egg whites are a low-calorie food. They contain the majority of the egg’s protein. According to the USDA, the egg white contains about:
- 3.6 grams of protein
- 17 calories
- 6.6 micrograms of selenium
- Less than 0.08 grams of fat
Egg yolk nutrition facts
Egg yolks carry the cholesterol and the fat of the egg. However, what is often overlooked are the many nutrients that come with that, such as the fat-soluble vitamins, essential fatty acids and other nutrients. One egg yolk has about:
- 55 calories
- 4.9 grams of fat
- 210 mg of cholesterol
- 2.7 grams of protein
- 9.5 micrograms of selenium
The nutritional value of egg yolks vs. egg whites
The egg yolk has more actual nutrients, but the entire egg gives the most complete nutrition. Eggs are a quality source of protein, Vitamin, Vitamin B6, Vitamin B12, Vitamin E and lutein, according to the Cleveland Clinic.
Over the years, there have been different recommendations regarding the best part of the egg. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile.
Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol. However, if you suffer from coronary artery disease or have any heart health issues like high cholesterol, the recommendation is to limit your dietary intake of cholesterol, according to the Mayo Clinic. Usually high-fat and high-saturated fat foods are also higher in cholesterol.
Do you still have questions? Explore “the great egg debate” on this episode of the A Healthier Michigan Podcast.
Photo Credit: arfo
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