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Egg White Vs Yolk - Which Is Healthier?

Written and reviewed by
Dt.Neha Mohan Sinha 90% (48ratings)
M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Lucknow  •  17years experience
Egg White Vs Yolk - Which Is Healthier?

The humble egg is considered a superfood by nutritionists thanks to loads of nutrients it is packed with. A rich source of protein, eggs has other essential nutrients like iron, phosphorus, vitamin D, vitamin B12, selenium, choline, and amino acids. Thus, there are no doubts about the goodness an egg offers. But, is it the egg yolk or the egg white that is more beneficial? Read on to know who is the winner.

Egg White - Low in calories, rich in protein, zero fat, zero cholesterol

  • Egg white is a low-calorie and fat-free source of protein, which also comes loaded with potassium, sodium, calcium, riboflavin, niacin, and magnesium. Primarily known for helping in losing weight, egg white also contributes to building muscles. Thus, by eating only the egg whites, you get the majority of the protein part that a whole egg has to offer and eliminating the intake of cholesterol that is found in the egg yolks.
  • One big egg white can provide about 4-gram protein and of the 70 calories of a whole egg, only 17 calories constitute egg white. It has no cholesterol and no fat unless you use oil while cooking. Thus, egg whites are the preferred choice for bodybuilders as they are low in calories and high in protein.
  • Including the low-fat, protein-rich egg white in your regular diet will also aid in weight loss and reduce the risk of heart disease.
  • Whether it’s aiding a healthy pregnancy or reducing the arteriosclerotic diseases’ risks, promoting satiety, supporting the electrolytes levels and promoting healthy skin, it is undoubtedly the egg white that offers them all.

Egg yolk - Rich in vitamins and minerals

  1. Egg yolks have more vitamins, more minerals, and more fat than egg whites. Egg yolks contain vitamins B6, B12, A, D, E, and K whereas egg whites do not have these vitamins and supplements.
  2. Unlike the egg whites, egg yolks are rich in cholesterol and have a minimal amount of protein.
  3. Considered to be a good source of the essential fatty acids, egg yolk offers higher amounts of phosphorous, folate, selenium, and calcium. Along with these nutrients, egg yolks are also extremely rich in iron, carotenoids, and vitamin A.
  4. The carotenoids and vitamin A in the egg yolk are known to improve the health of the eyes and the eyesight.
  5. Large egg yolk contains 4.5 grams of fat, 66 mg of phosphorus, and 245 IU of vitamin A, thus helping in regulating the electrolytes in the body.
  6. Vitamin K helps in preventing blood clotting, stopping the degeneration of the muscles, increasing the levels of testosterone, and reducing inflammation.
  7. Choline present in egg yolks is said to improve cardiovascular health and to decrease the risk of breast cancer in women.

The only hitch here is that the egg yolks contribute to adding LDL in blood cholesterol. However, several recent studies dispute this fact and emphasize that whole eggs are to be consumed as part of the diet irrespective of one’s age and condition.

Nutritionists advise consuming 4 to 7 eggs per week and they insist that it is neither the egg white nor the yolk is a loser, but the whole egg is a winner. If you wish to discuss any specific problem, you can consult a Dietitian/Nutritionist.

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