Skip Nav
Beginner Fitness Tips
The Biggest Mistakes Trainers See in the Gym
Healthy Recipes
9 Healthy Snacks to Help You Properly Refuel After a Hard Workout
Running
Everything You Need to Know About Running Outdoors in Winter

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.

Image Source: POPSUGAR Photography / Jae Payne
Best Healthy Food at Aldi
Can You Eat Vegetables on Keto?
Paleo Meal Prep Ideas
Keto Diet Day of Meals
Breakfast Mistakes and Habits that Lead to Weight Gain
Tom Brady and Gisele Bündchen Diet
Best Superfoods 2018
What Should I Be Eating For Breakfast?
Best Vegan Cheeses
What Tea Is Best For Health?
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds