The Nutritional Value of Egg Whites Versus Egg Yolks: What Do You Use?

What came first, the chicken or the egg? My vote is the egg, especially since this post is all about them. The latest and greatest debate lately has been: What is better for you, the egg white or egg yolk?

Eggs are a great source of a complete high quality protein with few calories. One whole egg has ~5.5 grams of protein in only ~68 calories. Eggs contain choline, which is important, especially since our bodies can not produce enough of it. Without enough choline, you can also become deficient in another essential nutrient, folic acid.

Let’s take a closer look at each.

Egg Whites

Egg whites are a low-calorie, fat-free food. They contain the bulk of the egg’s protein. The egg white contains about 4 grams of protein, 55 mg of sodium and only 17 calories. A single egg white also offers 1.3 micrograms of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus and 53.8 mg of potassium.

Egg Yolks

It is true, egg yolks carry the cholesterol, the fat and saturated 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 around 55 calories, 4.5 grams of total fat and 1.6 grams of saturated fat, 210 mg of cholesterol, 8 mg of sodium, and 2.7 grams of protein.

The table below by the USDA compares the nutrients of the egg white versus the egg yolk, along with a comparison of the percentage of total nutrition found in the yolk and white.

Nutrients: Egg Yolks Versus Egg Whites

Nutrient White Yolk % Total in White % Total in Yolk
Protein 3.6 g 2.7g 57% 43%
Fat 0.05g 4.5g 1% 99%
Calcium 2.3 mg 21.9 mg 9.5% 90.5%
Magnesium 3.6 mg 0.85 mg 80.8% 19.2%
Iron 0.03 mg 0.4 mg 6.2% 93.8%
Phosphorus 5 mg 66.3 mg 7% 93%
Potassium 53.8 mg 18.5 mg 74.4% 25.6%
Sodium 54.8 mg 8.2 mg 87% 13%
Zinc 0.01 mg 0.4 mg 0.2% 99.8%
Copper 0.008 mg 0.013 mg 38% 62%
Manganese 0.004 mg 0.009 mg 30.8% 69.2%
Selenium 6.6 mcg 9.5 mcg 41% 59%
Thiamin 0.01 mg 0.03 mg 3.2% 96.8%
Riboflavin 0.145 mg 0.09 mg 61.7% 48.3%
Niacin 0.035 mg 0.004 mg 89.7% 9.3%
Pantothenic acid. 0.63 mg 0.51 mg 11% 89%
B6 0.002 mg 0.059 mg 3.3% 96.7%
Folate 1.3 mcg 24.8 mcg 5% 95%
B12 0.03 mcg 0.331 mcg 8.3% 91.7%
Vitamin A 0 IU 245 IU 0% 100%
Vitamin E 0 mg 0.684 mg 0% 100%
Vitamin D 0 IU 18.3 IU 0% 100%
Vitamin K 0 IU 0.119 IU 0% 100%
DHA and AA 0 94 mg 0% 100%
Carotenoids 0 mcg 21 mcg 0% 100%

As you can see, the egg yolk has more actual nutrients, but in my opinion the entire egg gives the most complete nutrition.

It is interesting that 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 and may, in fact, improve it.

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 still to limit your dietary intake of cholesterol. Usually high-fat and high-saturated fat foods will also be higher in cholesterol.

Still have questions? Explore “the great egg debate” on this episode of A Healthier Michigan Podcast, where host Chuck Gaidica and I discuss potential risks of an egg-inclusive diet.

Are you leery of eating egg yolks? What ways have you found to use egg whites?


Join #HealthyMe to kick off better habits with just-for-you content, goal tracking, and a community of people accomplishing great things together. Get started here!

Photo Credit: arfo

(Visited 1,514,091 times, 33 visits today)

Read 230 Comments

      1. I hate when people say, “anything in moderation.” No, not anything in moderation, there are a lot of things that shouldn’t be taken in at all….

          1. Disagree in moderation?
            Deep fried anything?

            Pretty sure some things aren’t good for you no matter what the moderation.

        1. Anything that is defined as edible and digestible by the human body, with the exception of illegal drugs and alcohol of course. But then again there are many chemicals that are manufactured into our foods that are now being found to be unhealthy such as Aspertame and GMOs.

          1. There are reported health benefits from moderate consumption of alcohol (reversatrol in red wine for instance and I believe some studies have been done in relation to beer).

        2. Yes everything in moderation. Anything that isn’t poisonous to the human body is edible and only becomes unhealthy if you eat too much of it. Moderation for everyone is different, but moderation is key.

          Eating fried chicken several times a year, isn’t unhealthy.

    1. Then..what’s this statement from the publisher “recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it” ?

      1. Eggs contain Omega 3, which regulates cholesterol. If a particular person’s only source of Omega 3 were eggs, it can help a person with that particular diet practice. But other sources of Omega 3 should be part of a good diet.

  1. Grace,
    Thank you for documenting the benefits of eating the whole egg. I cringe when I hear people say they throw away the egg yolk! But as a retired dietitian who has changed her tune about fats, I take exception to your cautions about saturated fat. Those who have looked carefully at the research have found no evidence that natural saturated fats or cholesterol actually cause heart disease or any other health problem. I have several links on my website about the benefits of saturated fats here:
    Excessive amounts of polyunsaturated fats and the trans fats derived from them are the real problem. The best way to improve important cardiac risk factors, that is increase HDL and lower triglycerides, is to limit carbs and most vegetable oils, while getting adequate natural saturated fats in the diet. This is nicely documented in the book, The Art and Science of Low Carbohydrate Living, by Jeff Volek, PhD, RD, and Stephen Phinney, MD, PhD

    1. Hi Kris,
      Thank you so much for your comment. I actually have been reading about this new research lately about saturated fat. I think that you bring up a very good point. I will definitely check out your website and look into that book. Thank you for sharing with us.

    2. One thing that helps me with losing weight is ditching the yolk; using 3 egg whites with spinach and mushrooms for breakfast. fills me up, and I’m losing the weight,

      1. I have extreme high blood pressure….enlarged heart…so HAVE TO BE VERY CAREFUL what I eat. I stopped eating eggs…ONLY EGG WHITES…WITH ONIONS AND MUSHROOMS…LOL…NO SALT! Now Doctors put me on “50,000 unit of vitamin D2….

        1. If you have extreme high blood pressure, it’s because you eat too many whites. White Sugar, White Spaghetti, Potatoes, Rice, and yes, even Egg Whites. The type of Fats found in eggs isn’t what’s clogging your arteries, it’s that Cereal you have for breakfast that gets converted to Fat, it’s the rice that gets converted to Fat, it’s the Vegetable Oil that’s like poison to your body. Egg Yolks have Vitamin A, E, D, K, DHA and Cartenoids, ALL of which REGULATE Cholesterol in the body, along with 90% of Zinc and most of the B Vitamins. Hell, most people who’ve died of a Heart Attack have low levels of Thiamine, which is in the Egg Yolk! Numbness?, Nerve Pain? Restless Legs? That’s low Thiamine!

    3. I’ve been studying nutrition as a hobby for 20+ years, and though there are some benefits to eating egg yolks, I don’t think they outweigh the negatives. I eat omelets typically made with 4 whites and 1 warmed yolk (still liquid) drizzled over the top. I’ve noticed over the years at times of increased egg yolk consumption, the battle of the bulges was more difficult. I agree that eating plenty of [certain kinds of] fat is important for several areas of health. Mostly, I consume mono-unsaturated fats and MCT’s (a type of saturated fat) — I will NEVER be on-board with regular, prevalent or modest consumption of yolk fat, dairy fat or fatty meats being in a healthy diet – there is no butter in my house ;-). I’m 50 and can fit in the same jeans from my 30’s and still get carded every time I try to enter a bar. . .

  2. There is much to learn, Grace. And we’re kind of swimming upstream. You might like to join the Facebook group Healthy Nation Coalition, which is populated by a lot of RD’s who are learning the truth about fat and cholesterol and carbs.

    1. I agree, Kris. And the tricky part is it is ever evolving with more to learn. I just tried to join the Healthy Nation Coalition group via Facebook, but it is not letting me for some reason. I will keep trying. Thank you for the recommendation. :o)

  3. Great stuff Grace! I’m glad to see that that are more specialists trying to educate people to accept healthy fats as part of their diets. I’m trying to do the same through my blog. It’s been a few good decades since natural foods have been demonized while consumption of high sugar high carb processed foods have been encouraged by the media and medical community. Now I’m gonna go make myself a 6 eggs omelette( :

  4. I would like to know more of your egg white recipes, I only eat egg whites, I like to know about your diabetic diets

    1. The yolk also has all of the cholesterol, fat and most of the calories. I have had to start watching what I eat…and that is one place I can cut back and not even notice the effort.

  5. Including one egg daily in your diet is good for health always. I prefer and recommend everyone to have egg.
    Good content.thanks.

  6. Great article!

    The true irony is how many people avoid the egg yolk, then overeat giant dishes of pasta or pizza and drink an oversized pepsi.

  7. Hi there, this is an interesting article, but as eggs come in all different sizes (and with different yolk to white ratios), it would be more useful to know the relative percentages of nutrients. For example, egg white comprises 89% protein whereas egg yolk comprises 95% protein. Please note these percentages are made up (fictional) for the example. This is the actual information I was looking for! With such data, I can more accurately estimate the nutrients by separating each egg and weighing the parts. Only then can a person have a realistic value. Average amounts (as per the USDA table above) would not be representative for every egg. Indeed, an egg with a large or double yolk could have more protein in the yolk than the white, contrary to the percentages given. It is important that information is informative! Otherwise many people, particularly those with less scientific/mathematical understanding, could totally misunderstand. I conclude that the USDA table above does not compare “the nutrients of the egg white versus the egg yolk”. Instead they compare the nutrient distribution within a typical egg. This is quite different.

  8. I’ve eaten 2-4 whole eggs a day for the past six months on a low-carb/high-protein diet. My cholesterol is good, I’ve created a lot of lean muscle, and I’ve lost fifty pounds. No negatives here!

  9. The really interesting thing is the little difference between the protein amounts betweeen the two, it’s obviously a myth that the egg white has all the protein.

  10. What I am looking for is the amount of taurine and cysteine in the egg white and the yolk I have been having egg white omelets for a long time now, I may be eliminating a valuable source of nutrition from my diet.

  11. Hello grace…
    dat ws such a benficial informatn..
    Is it fyn if v take 2 white portions at a tym instead of eatn a whole egg??

  12. I’m interested in knowing if the protein in egg whites is readily digestible. Some years ago I read a source that reported that it is not.

  13. Is there any research on nutritional and beneficial enzymes of eggs cooked raw, sunny-side-up, poached, hard boiled, hard scrambled?
    I put a couple of raw egg in my smoothies, and love over easy with toast. Hard dry eggs get fed to my yellow lab.

  14. The information is very educative. But since you have cautioned individuals with CAD to limit egg yolk consumption,so how does the 210 mg of dietary cholesterol in the egg yolk, if consumed, get reconverted to blood cholesterol after completion of the the digestive metabolism process in the human body ?

  15. I didn’t see a comment about this and so I thought I might post it. I find that I use 3 eggs in my breakfast in order to get protein that keeps me from getting hungry, but I only leave 1 of the 3 yolks. I figure I’ll get some of the nutrients, but not all, and also avoid a lot of the cholesterol that 3 yolks would come with. This is partially because the studies seem to change over time and so this is my “middle of the road” solution that doesn’t go to an extreme in either way.

  16. hi im suffering a type 2 diabetes ,,at the age of 17 ,,my question is how many egg white can i try to eat in 1 day,,,it because i need a protien to formulate a good body structure or muscle. thanks

  17. I mix one large egg with equal amounts of egg white. This provides the taste and feel of two eggs while lowering the overall fat and cholesterol. I am very satisfied with it.

  18. I love the whole egg taste. I sometimes feel guilty because of reports about the yolk and throw it out. Is there something healthy to use it for? I eat about 2 whole egg omelets daily, 3-4 days a week. I add kale, spinach, onion, tomatoes, green peppers, the veggies vary, but you get the idea. I am starting to add chia seeds. This is such a great start to my day.

  19. Thankyou for the excellent information. I know a young teen PKU gal and am trying to research protein values. I would like recipes using the yolks, I guess…

  20. In the second paragraph you have an egg as 5.5 grams of protein. Then in the comparison column you have the total adding up to 6.3. If this is incorrect how much of it is correct?

  21. An interesting informative document it is.I believe if half boiled whole egg is taken by IHD pt it not be harmful provided other food which is highly polysaturated fat is taken with care.I wish to have more informative material is added.Thanks & rgds

  22. What about choline? Is it in the white or the yolk or both and in what percentages? Researchers believe choline turns off the genes for belly (visceral) fat gain.

  23. My cholesterol is slightly high(200) although I don’t have a heart problem, how many eggs can I have in a week. Should I just eat egg whites or can I have some full eggs? Thanks.

  24. There is a recipe for gluten free pancakes on Pinterest. The recipe calls for: 1 mashed banana and 2 eggs mixed in with the mashed banaana. Another variation of this recipe calls for 1/2 tsp. of baking powder. Also both recipes add blueberries for extra antioxidants (if you have some).

    I decided since my family history has serious cholesterol issues, I would try a different version of this recipe. I took 1 medium banana and mashed it. I added 1/2 tsp of baking powder to the mashed banana. I then stirred in the whites only, of 3 ex-large eggs. I mixed all this together really well using a hand whip (NOT electric). I then poured pancake size portions into a hot, non stick fry pan sprayed with cooking spray and cooked just like any regular pancake. I topped my pancakes with sugar free syrup. The syrup I use is sweetened with Sucralose, not Aspartame (which I will not use). These are EXCELLENT!!

    Unfortunately, for every article I have read about cholesterol and saturated fat, there is only one thing I have found that is consistent and that is that it continues to be controversial. So, in light of that, I try to avoid as many foods as possible that contain more than a few grams of cholesterol and try to stick mostly with foods that supposedly have the good fats.

  25. I am following a liver cleanse with Dr Linda Page of Healthy Healing. I am doing this because I have a chronic sneezing and runny nose syndrome, and the first three days of the liver cleanse with the Liver Renew tablets by Dr Linda Page cleared that up. But I am back to adding an egg every morning to my diet. In addition I have had some lamb and some salmon because I get really hungry since I am very active. That is why I looked up the fat content of my morning egg, which I have even on days that I have only brown rice and vegetables. My runny nose returned and the sneezing too.

  26. I eat eggs every day. I know the yolk has the goods so I love a sunny side up egg or three. Lately I listened to a show on iTunes that suggested separating the egg and cooking only the white in coconut oil or grass fed butter and then adding the contents of the hot pan, fat and all, to the raw yolks. Stir the plate around to break open the yolks and warm them and it’s like the best sunny side up egg ever. Or three. Super yummy. And very silky. I know all about the cholesterol hoopla.

  27. well, the nutritional values of each part shows us that both are pretty rich with amount of protein, minerals and vitamins,so my question is why bodybuilders use only the white side of an egg claiming its the most valuable with protein?? Wouldn’t it be much reasonable to use both part together ?

    1. I think the yellow has much more in the way of cholesterol and overall calories. If the goal is to get lean protein from this food, the white is the much better part of it. From my perusing of, there is definitely a strong focus towards functionality and so even if it’s seen as wasteful to throw away the yellow, it is the better way if you’re going to make 6 egg whites for breakfast along with other grains, fats, fibers, etc.

  28. From one RD to you Grace, well said! Thank you for sharing. This is what I’ve been telling my patients all along 🙂

  29. Thank you for all the information about eggs. I have free range chickens and find the eggs taste and look much better than store bought (my opinion). Are the studies done with store bought eggs? Cooked or raw? Does cooking make a difference? Does the nutritional value change if the chicken is older?

  30. Hi Grace, This information is no doubt useful. Is it possible for you to tell me as to how much carbs should one take per lbs of their body weight if he is training to gain weight.
    What I understand about proteins is, correct me if i am wrong, it should be around 1 gm/lbs body weight but have many doubts about the carbs.

    Thanks in Advance…

  31. I would like to know, if one small cup of water is added to eggs bulk will the nutrients level remain the same or it may change

  32. We buy free range chicken egg at Trader Joes. Are these eggs more nutritional than caged chicken eggs? Thanks

  33. Thank you for this article. The info resonates with most of what I’ve found in real life.
    I have one question. How does boiling the egg modify the nutrition value listed above, if at all?

  34. I’ve recently started making omelettes every day for breakfast and also take out the yolk, as in my Biology class I have learned that our bodies create all the cholesterol we need and that ingestion of excess cholesterol overloads the blood and causes damage to the arteries. If our bodies already make all the cholesterol we need, then I don’t see why we need to intake more even if the egg yolk does have some nutritional value.

  35. So, the protein in egg whites can cause an allergic reaction? I have been having running nose and sneezing in the mornings, oftentimes after breakfast. And, I have been having egg whites for breakfast. So, wouldn’t protein in other foods also cause the same reaction?

    1. You may be having a problem with excess histamine. Try just eating the yolk as the whites are a high histamine food.
      I have this problem and there are many symptoms. If you want to learn more about it go to “low histamine chef”.
      I hope this helps.

  36. Finally some common sense. I have been eating one egg a day 40 years of adult life.
    I am 118 pounds, perfect cholesterol and lipid counts and healthy. No aches and pains. Eggs
    in moderation and not saturated with butter and mayonnaise are a complete food. What I DON’T eat
    is donuts, candy, potato chips, unhealthy frozen yogurt loaded with chemicals, hot dogs and french fries.
    No need to worry about staying away from healthy foods – just stay away from Junk Food.
    Once in a while, of course, we splurge (it’s fun to have a big dish of ice cream sometimes, but
    not a regular diet).
    Everyone I know with an eating disorder, only eat the white of an egg. Healthy people eat the whole
    Have an egg every morning – NOT a donut.

  37. I need an anti-inflammatory diet. It has been suggested that I limit my consumption of eggs. I wondered if it would be better to use more egg whites than the yolks. Does one cause more inflammation that the other?

  38. Hi Grace,
    Interesting information about the egg contents.

    Even dieting is not my major subject in writing. As a retired Biotech business owner, I am writing mostly about Marketing and travelling.

    I have written a post recently just about my weight reduction with an egg – grapefruit diet. It is the first one that worked for me.

    I see it a quick correction measure now when I get out of my range of 87 kgs back to 85.

    Important for me was that I had a rewarding plan eating every Sunday totally normal. With carbs and even cakes.

    Normally this adds 1 to 1,5 kgs on Monday but Tuesday I am back.

    Please keep me posted on your findings.

    Greetings from Germany ( normally I am residing in Guatemala)


    1. Really? As a child I hated the white, tho I now loooove eggs, & my 3 yr old makes me PEEL away the white from pouched egg so she only eats the yolk lol

  39. Hi Grace,
    Recently got my cholesterol level checked and it was 6.9, where as 8 months ago it was 4.5. maybe it was partly because I stopped taking statins for quite a while. Im 62 years old woman, I love eggs.Can you please suggest what shall I do to be able to consume eggs as before and carry on my stopped taking egg yolks at the moment.

  40. Thank you for this post. I’m currently working on a degree in the Science of Food and Nutrition. I have recently learned that every cell in our body needs cholesterol. Cholesterol helps maintain the integrity of cell membranes as well as helps them communicate with each other. You throw away that good cholesterol from a yard egg, and your missing out on a simple way to keep your body healthy.

  41. A a Hispanic, I eat eggs(2) for breakfast or dinner, sometimes both. With fresh potato fries, homemade refried beans, queso fresco or guacamole and homemade flour tortillas.. it’s exquisite. We make everything homemade, it tastes 10X better!

  42. I have familial hyper-cholesterolemia, and have elevated LDL levels despite a healthy vegetation diet and regular exercise. I have been discarding the egg yolks because for years I was told they were contributing to high cholesterol, and I wanted the low-call protein from the whites. Now, it seems this has been proven to be false. I don’t want to take statins, and have been seeing info about natural remedies, noting I consume a good amount of garlic daily. Anyone have info about natural remedies which might be appropriate in my case? Thanks!

  43. I’ve read elsewhere that egg yolk also provides iodine, which is crucial for metabolism. Specifically, one boiled egg provides 8% of the suggested daily value (DV)*. A glass of milk provides 37% of the DV and a baked potato with peel 40%*. Tuna, shrimp, garlic, mushrooms, carrots, asparagus, sardines, prunes, navy beans, and baked turkey breast are other possible sources.


  44. I’ve always had incredible perfect cholesterol even still at 60 yrs of living. I love eggs. Usually eat 1 or two whites. Occasionally a yolk. Works for me.

  45. Favorite family breakfast (or supper):
    “Golden Rod Eggs on Toast”

    Four -six boiled eggs (slightly cool, then peel)
    White sauce (Medium consistency, made with 2% milk) – about 2 – 3 cups

    Slice the eggs in half and separate the yolks and whites, placing whites on a plate and yolks into small bowl. Mash yolks finely with a fork (or press through a small sieve for a better look) This is the the ‘golden rod’. Coarsely chop egg whites with a knife. Stir whites into bubbly hot white sauce.
    For each serving, spoon the sauce generously onto a piece of toast. Sprinkle with the golden rod.

    This was a popular breakfast on the farm, providing everyone with a ‘stick to your ribs’ breakfast that kept you going through all the hard work!

  46. I am a young 60. Heavens… How quickly that happened!. I am 5 2..weigh 118…struggling to get to 112/114. Nightmare metabolism. Obsessed with weight all my nursing..MSN life! So..cannot eat more than 400 Cal. People scream at me…but it’s true!!! Eggbeaters are my life!!!!! I make them delicious with a dash of 1% milk…cinnamon…orange flavouring, Stevia.. Microwave.. Pretend it’s Grand Marnier Souffle. Whole egg…One hard-boiled every 3 days with salad. Good luck ladies my age. I dance to Tina daily too.

  47. I have been on Statins for 15 years, without knowing they were causing me harm. I did not touch eggs all those years, because they were said to cause cholesterol, and further block arteries. After finding out about the harm Statins cause, I stopped taking Statins a month ago. I am learning about supplements to repair the damage Statins have DEFINITELY cause me, and I now include 2 pouched eggs in my diet every day. I found the chart very reassuring that eggs are good for my recovery from Statins, and all the other drugs that go with the Statins, because of the ill effects that Statins cause. It has only been a month, but my health has improved 100% .

  48. I have heard people talking about how healthy and full of protein egg white is, but I’ve never liked it. I’m crazy for the yellow part! I wish I could throw the white part away but since I dont believe in wasting food, I eat all of it. Nice to know that my fav part is no less healthy and full of vitamins.

    1. Actually, the GAPS diet recommended seating only the yolk (of a raw fresh organic egg). She says the white is much more difficult to digest, but if eaten, needs to be cooked, whereas she recommends eating the yolk raw.

  49. I find that eggs whites, much like non cultured cow milk and non cultured/fermented soy, is very mucous producing for me. These all have proteins in them which are harder to digest in general, but especially for those with compromised digestive systems.

    I eat solely the egg yolk, and don’t have any problems. I eat them “raw”, or rather non heat pasteurized. I take a couple of yolks, and mix them in an oatmeal stout beer that I like. I stir out the carbonation of the latter, while mixing the yolk throughout the beer, then I add a pinch of minimally processed salt for taste.

    A lot of people seem to think it’s gross, but I actually think it tastes rather good. I’ve been doing this for years, and haven’t ever gotten salmonella poisoning from it.

    p.s., I also find gluten–especially via wheat, to be mucous forming, but not as much as the above 3 foods. The proteins I find most easy to digest are those from fish, well processed/no casein whey, certain legumes like lentils, quinoa, chia, etc.

  50. Thanks so much for this article! I agree that eggs should be eaten as a whole. I never understood why people separate the yolk from the whites – it’s a natural food and each component has its own benefits. Of course, everything in moderation.

  51. I put an egg white into my morning oatmeal before putting it into the microwave. Add spices for taste and it is almost imperceptable that it has an egg white in it.

  52. I take eggs for muscle building since my body is too skinny and thin. I am 5 ft 9 in height and weigh 140 lbs. I do not eat meat because my wife will not let me bring them in the house or cook them. Anyway I have not been a meat eater myself either. So I don’t miss meat because I also find it detestable. When I started eating eggs I read that choline in eggs can cause prostrate cancer later on in life. Also they say the yolks can cause heart trouble. So I wonder how much longer I may eat eggs.

  53. Thanks so much for this article! I agree that eggs should be eaten as a whole. I never understood why people separate the yolk from the whites – it’s a natural food and each component has its own benefits. Of course, everything in moderation.

  54. As I compared the nutrients of egg white versus yolk, I had already came to the forgone conclusion that the whole egg should be eaten .. moderation is my mantra word – moderation .. eat everything but apply moderation ..

  55. I belive in the ‘whole-food’, I eat the apple with the skin on, my brothers ate roasted peanuts with shell (no colon cancer there), carrots, potatoes, & yams cooked with the skin on. Dried fruits, they do not peeled grapes or plums. Even oranges, the peel makes a tasty treat when added to cranberries or sweeten with sugar. Added to liquor, a drink for what ever is ailing ya.

  56. I love starting my day with eggs , A great source of protein I don’t get hungry my sugar levels stay stable until lunchtime, years of being a hairdresser I could not make it on a bowl of cereal but if I ate eggs I did not have to stop to eat at 11 o’clock in the morning, where as other times if I did not eat eggs I felt like I was going to fall out on the floor .. they are versatile food they taste good and easy to make my suggestion to you eat and enjoy

  57. I like a protein snack at bedtime (with or without some carbs, as needed), which helps build muscle and keep my blood sugars stable overnight (I’m Type 1 diabetic on an insulin pump). So I add a hardboiled egg or two, or just the whites, to a tablespoon of chicken salad and mash it all up together. Yummy, served plain or with a few crackers!

  58. What kind of inhumane person are you? As you know, female chickens get their beaks cut off , live packed together in wire crates where they endure gear suffering, and are forced to lay 250 -300 eggs a year. A wild hen lays about 15 a year. They suffer immensely from diorders related to genetically forced egg laying, then have their throats slit but don’t always die and are boiled alive. The male chicks are either suffocated in mass in plastic bags or are mascerated alive. All so we can eat an egg.

  59. Back, way back, 42 yrs. I was 30, having my 2nd baby,I was VERY HAPPY,on cloud 9, so to speak. there was my First born, who was 5 in a half, I did not want my babies to be tthat far a part. 1st pregnacy I had morning sickness for the 1st 4 months. ( Most who had a.m. sickness, that was usual).
    But with 2nd, I was sick all the time Morning, Noon and Night. Not much food would stay down , the only good food, after work, before midnight, which was 2 poached eggs, & an Ice Cream soda. that was OK. Due to to being sick for the whole 9 months I had only gained 5 lbs, I lost my own body weight, still had the tell tail look of being pregant, My Baby boy, was 7 lb 5 oz. 21/2 lbs, more than what I had gained during the entire time and healthy, I always, say the EGGS, & of course the pre-natal vitamins I was taking. + my ice Cream soda, mostly the EGGS, I believe had the nutriments that was needed for the baby. God Bless, he is now 48 & going strong. Bless him.

  60. “Leery of egg yolks? ? ?How silly can we be? ? Everybody, but especially infants and old people should eat at least one egg yolk every day. I eat 2 whole eggs every day. It is absolutely tragic that doctors for several years now have been urging everybody to eat no egg yolks! ! Horrible! In the 30’s and 40’s, doctors advised everybody especially infants to have an egg yolk every day. Mothers who could not nurse their babies were advised to crumble a hard boiled egg yolk into a cupful of oatmeal to feed theirinfants every day as soon as the baby could eat from a spoon.

  61. I am allergic to the egg whites , and can only eat the egg yolks.
    Therefore I am looking for ways for using only the yolk.

  62. For those of you who trust Dr. Furhman (like I do), here is his bottom line on eggs:

    “If you are at risk of cardiovascular disease, the potential risks of egg consumption must be considered. The associations of eggs with diabetes and prostate cancer must also be considered.
    Those with diabetes or cardiovascular disease or at high risk for these conditions (overweight or high cholesterol) should not eat eggs, though 1-2 eggs per week in a slim, healthy individual who is not eating many other animal products is unlikely to be harmful.”

    I love eggs, but my goal is to bring consumption down to only 2 egg yolks a week, if that. I’m ok with eating some egg whites.

    We only eat “pasture raised” eggs, because those are the only ones coming from humanely treated chickens.

  63. I wish people would make the distinction between saturated fat and trans fat. The bad fat is trans fat. And looking at cholesterol levels is a whole picture with hdl/ldl and triglycerides. Sugar and processed foods make those numbers go up more than any animal dietary saturated fats do. That’s real food. Just keep it real!

  64. What is in the yoke of the egg that causes pain in the head and digestive system? My wife can not have A1 milk either, she can have A2 milk no problems. So is there A1 protein in the yoke as well? I see no mention. Brown eggs without any hormones feed and grass animals very much lesson the pain and discomfort. She can eat the white with no problems, so that rules out a lot of make up. There has to be something carried in the yoke only that causes these problems with people. Any Thoughts


    1. Hi Douglas,

      Thanks for reaching out with your questions. Milk protein comes in the form of casein and whey. A2 milk comes from older cow breeds and A1 milk does not. Egg whites carry the bulk of the protein of the egg, but egg yolks do have about 3 grams of protein. The proteins in milk and eggs are similar, but not the same. If you haven’t been to an allergist, I would recommend having your wife see one, so you can get to the bottom of these issues. Then your wife will feel good and you guys can be safe about her food choices to avoid any allergens.

      In good health,


  65. Whats in the yellow A1–A2 Protein ? that’s not in the white. what’s in the yellow that makes people sick but yet can eat the white. Anybody know. something hiding in the yellow not in the white is not talked about. ??? A lot less of it when buying organic eggs.

  66. I think If you’re eating multiple eggs a day to fulfill your protein requirements, its okay to eat just one or 2 yolks a day. Because yolks have saturated fats and can increase your cholesterol and also upset your macros.

    1. Hi there Jessica,

      Great points. I definitely think that all food should be enjoyed in moderation and that each individual should be conscientious of their own health goals and conditions. Thanks for reading and sharing your comment.

      In good health,

      Grace, RD, CDE, MBA

  67. Eggs are in the top 5 Iodine foods essential for good Thyroid function… and you have not listed the content? Is it because you cant measure the content?

    1. Hi Mike,

      Thanks for your comment and you are totally right about iodine and eggs. Egg yolks are a good source of iodine because it is usually added to their food. Since the iodine content in chicken feed can vary, the amount in the eggs produced can also fluctuate. Typically, one large egg has about 24 mcg of iodine, which is 16% of the daily value of someone following a 2,000 calorie diet.

      In good health,

  68. Thanks Grace.. For giving such a wonderful and scientific conception about our one of the most tastiest food found on planet earth.

  69. Just keep in mind if you’re having allergenic reactions to egg whites, egg yolks, or when eating whole eggs that the producer’s chicken feed may have contained elements of antibiotics or other chemicals to which you are allergic. Before you completely give up on eggs being the allergenic source you might want to try eggs from a different supplier that doesn’t feed treated grains to his/her chickens. We have found this true in both eggs and chicken meat.

  70. And egg naturally consists of two nutritious parts: the white and the yolk. Eat both and stop waisting food.

  71. Sir, you said person should intake whole egg instead of its white or yolk, but there are many people whom I find avoiding the yellow part and preferring to eat the albumin.So why is this so??please answer.

  72. Sir I wish to ask that the amount (quantity) of vitamins and minerals are different on different websites so are the amount given on your site exact?

  73. Stupid article. You never mention which egg size you’re using and you give no data for other sizes. Lame article.

  74. I always go for egg whites when I want to be healthy. Yolks if I want to really feel full :). Thanks for taking the time to list down all these nutritional facts so we can be better guided. 😉

    1. Hi Sunita, we suggest consulting with your doctor to find out what is best for you child. Thanks, Georgia

  75. It would be helpful to breakdown the macronutrients. carbs into fibres and sugars and fats into saturated, trans, unsaturated and cholesterol (LDL, HDL)

  76. Egg yolks can cause acid reflux, so if you have a problem with that you may need to avoid them or eat less.

  77. I am going to continue a plan in which I will eat 8 egg white and 2 whole eggs in the morning and in dinner 5 egg whites I will eat. And yes! Due to this reason I am skinny I choose it. Is it right? Otherwise please you tell me..

  78. Although the yolk is full of nutrition, but some people (like me, haha) don’t like their taste. I prefer egg white and as a fitness enthusiast, I need to supplement enough protein. And egg white does help a lot.

    1. Hi there! A vegetarian diet is often defined as avoiding animal flesh, including meat and muscle. Therefore, many vegetarians eat eggs even if they exclude beef, poultry, and fish in their diet. However, some religions that encourage vegetarian eating, such as Hinduism and Jainism, may not view eggs as strictly vegetarian and therefore prohibit them. We hope this helps! Thank you, Candice

  79. Hey, it is great information about eggs, I myself do musclebuilding and love to eat eggs and your post makes me more aware of the great nutritional information of eggs. Thanks for sharing this. I must recommend any food lover to visit here

Leave a Reply

Your email address will not be published.