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Are Egg Whites Healthier Than Egg Yolks?

Chock-full of protein, eggs are a quick and easy way to get this essential nutrient anytime of the day. From omelets in the morning to quiche at night, you may be shying away from the yolks to save calories and cholesterol. The yolk may contain all the fat, but it also contains most of the vitamins and nutrients. Take a look at the comparison below to see what you may be missing when you only eat the whites.

1 egg white 1 egg yolk 1 whole egg
Calories 16 54 71
Total fat (g) 0 5 5
Saturated fat (g) 0 2 2
Cholesterol (mg) 0 211 211
Sodium (mg) 55 8 70
Carbs (g) 0 1 0
Fiber (g) 0 0 0
Sugars (g) 0 0 0
Protein (g) 4 3 6
Vitamin A (IU) 0 244 244
Vitamin B12 (mcg) 0 0.3 0.6
Vitamin D (IU) 0 18.2 17.5
Calcium (mg) 2.3 21.9 26.5
Folate (mcg) 1.3 24.8 23.5
Potassium (g) 53.8 18.5 67
Selenium (mcg) 6.6 9.5 15.8
Omega-3s (mg) 0 38.8 37

The yolks are where it's at if you're looking to up your intake of vitamins A, B12, and D, as well as your daily calcium, folate, and omega-3s. If it's cholesterol you're worried about, the recommended limit is about 300 mg a day. That means you could enjoy an egg a day if you wanted to, but it's important to be mindful about how much meat, cheese, and other dairy products you eat during the rest of the day.

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Join The Conversation
Lena15205889 Lena15205889 1 year

That's why I always scramble 1 egg with extra whites. Best of both worlds :)

karenfarber2710 karenfarber2710 1 year

Oh man I LOVE the yolk. Good to know how much I can really have of it though, I tend to eat a lot of eggs, meat and cheese :( Sad day for me haha

Juetta15429993 Juetta15429993 1 year

I call the egg the "King of Foods". Obviously it provides all that that little chick needs while inside. But it also provides so much more as listed above. Here's a few more reasons why I eat two eggs each day other than the nutritional benefits. Hope is works for you!

gingercrow gingercrow 1 year
sucker4lush 2/16/2014Delete I am NOT that concerned abt cholesterol in my blood as long as it is moving along. (People have been fed this "cholesterol scare", I believe, by the food industry.) I am more concerned abt INFLAMMATION because THAT is the problem, NOT CHOLESTEROL . Cholesterol does not accumulate and clump inside of blood vessels unless there is INFLAMMATION. I DO have two questions for you regarding WHITES vs YOLKS which were not mentioned in your article: 1) WHICH IS MORE ACIDIC ? I have heard that you don't want to get egg on your car because the ACIDITY can remove your paintjob. If that is true....where is the acidity...the yolk or the white? 2) YEARS AGO BABY FOOD JARS ONLY CONTAINED THE YOLKS. Young babies could NOT be fed EGG WHITES....WHY WAS THAT? Today, I don't think there is ANY jarred eggs for babies. If you could answer those two questions for me, I'd be very happy! THANK YOU!
Tera14515102 Tera14515102 2 years
Somewhere someone did a study and determined that eating the whole egg was best. There are enzymes in the egg that balance each other out when digested. I believe that these enzymes help to break down the cholesterol in the yolk and make it more easily digested. There has to be some scientific study somewhere that makes this theory work. Maybe someone else knows where to find this kind of information. Let's find out the real facts.
Ashley14423261 Ashley14423261 2 years
Allergic to egg yolk...So I don't get the benefits either way. Have to avoid it, or do egg beaters. Egg beaters tries to retain most of the health of the egg, so that's probably my best option or the best option for someone who has been advised to not eat yolk for cholesterol reasons.
Jonny14467875 Jonny14467875 2 years
I eat about 70-80eggs whites (35-40 yolks) a week ,it`s a part of my diet,I am lean as they come(8% ofbodyfat) so yeah ,egg yolks won`t make you fat
Delicious-Diets-Design Delicious-Diets-Design 3 years
The easiest technique to preserve an egg would be to treat it with salt. Salt draws water from bacteria and conforms, which inhibits their growth. The Chinese salted goose egg is made by immersing duck eggs in brine, or covering them separately using a paste of salt and mud or clay. The eggs stop absorbing salt after about 30 days, having reached osmotic equilibrium.Their yolks undertake an orange-red color and harden, but the white stays liquid. They are boiled before intake, and are usually dished up with rice congee.
Fitness Fitness 8 years
Yikes. You guys are right, the table was definitely messed up. I think something must have happened upon publishing it. I fixed it now, sorry for the errors but thank you for pointing them out to me!
smitsbrothers smitsbrothers 8 years
salmonella from raw eggs is very rare and only effects those with weak immune systems...if you eat healthy and exercise the chances are very small.
kalaloughary kalaloughary 8 years
This makes me feel a little beter about eating the yolk it's to yummy to throw away!
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