No Joke: Sometimes You Should Eat The Yolk

 

The code has been cracked: egg yolks aren’t as bad as you thought. Though they certainly shouldn’t be eaten all day, every day, there are some nutritional properties found right in the middle of the egg.  Over one third of an entire egg’s protein content is located in the yolk alone. So although egg whites alone are good, sometimes eggs in full are even better.

Aside from protein, egg yolks also contain heart-healthy omega-3 fats, riboflavin, vitamin D and vitamin B-12. Their saturated fat content is relatively low too, only about one and a half grams per large egg. That means incorporating an egg or two into your weekly diet is definitely doable.

Still not sold? Here’s a quick breakdown of when to eat egg yolks vs. egg whites:

Yolks:  

  • Boiled eggs: this process adds no excess fat to the egg and protects yolks from oxygen exposure, which can add extra cholesterol.
  • Poached: poaching your eggs keeps them at the same nutritional value as hard-boiled eggs. To increase the vitamin content, serve a poached egg between whole-grain toast or over a bed of green veggies.
  • Omelet: keeping it simple with a little water, seasoning and two eggs makes for a nutritious omelet. Additionally, be sure to fill the eggs with veggies, lean meats and other healthy alternatives. An omelet is a quick, protein-packed way to start the day!

Whites:

  •  Scrambled eggs: preparing scrambled eggs without yolks reduces calories, fat, sodium and cholesterol. Though they do taste a bit different than traditional scramblers, adding low-sodium seasoning or low-fat cheese does help balance out flavors.
  •  Egg salad: there are tons of swaps that make this classic sandwich healthier. The big ones include using egg whites only and swapping Greek yogurt or avocado for calorie heavy mayonnaise. You can also make similar substitutions in chicken salad!
  •  Breakfast sandwich: when making a breakfast sandwich, bagels, cheeses and other heavy ingredients tend to be used. Balance them out with healthier alternatives like egg whites, avocado and/or lots of fresh veggies.

The difference between eating a full egg compared to just the egg white really comes down to what nutritional value you are looking for. If fat content is not a major concern (or if you’ve purposefully eaten extra healthy that day so you can splurge), egg yolks are not a bad way to go. However, egg whites really are a win-win. Their nutritional value is almost unmatched.

What’s your favorite part of an egg?

Photo credit: Deann Barrera

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