You may already know that chicken eggs are an excellent source of protein. They are also relatively low in calories, with an average egg containing about 68 calories, depending on the size. Four grams (g) of the total five and a half grams of protein per egg come from the egg whites. That means that the egg yolk contains less protein than the egg white. It also contains about 55 calories, as well as cholesterol. Many people choose to skip eating the yolk for these reasons.
But should you eat egg yolks? The short answer is: Yes! The yellow stuff in your egg contains many important vitamins and minerals that are beneficial to your health. Egg yolks contain nutrients like lutein and zeaxanthin, which are important for your eyes. They also contain choline, which is good for your brain and nerves.
NUTRITION
Nutritional value of egg yolk vs. egg white
If you eat only egg whites, you are missing out on a lot of the nutrition from an egg. The following nutrients found in eggs are only in the egg yolk:
- choline
- vitamin B-12
- vitamin D
- vitamin A
- vitamin B-6
- iron
- vitamin E
- zinc
Additionally, the majority of these nutrients in an egg come from the yolk:
calories, which also translates to energy
- folate
- selenium
- phosphorous
- omega-3 fatty acids
Egg yolk also contains about 2-3 g of protein. Egg yolk is one of the only foods that naturally contains vitamin D.
If you only care about protein, egg whites are a great food. You can buy them pre-cracked and pasteurized in cartons at your grocery store for easy cooking. Some people even add them raw to smoothies. The white generally contains 4 g of protein and only around 17 calories, making it an excellent part of a healthy diet. Eating egg whites in combination with egg yolks makes the whole egg a nutritional powerhouse.
CHOLESTEROL
Egg yolk and cholesterol
You may have heard that egg yolks contain a high amount of cholesterol. This is true. A yolk from one large egg has around 185 milligrams (mg) of cholesterol. People with no underlying health conditions are recommended to consume no more than 300 mg of cholesterol a day. People with health conditions like diabetes or heart disease are recommended to limit daily cholesterol intake to no more than 200 mg.
Current research shows, however, that the cholesterol in the body is actually made by the liver and not from the cholesterol we eat. Instead, it is the saturated and trans fats in our diet that raise cholesterol levels.
While a large egg contains around 5 g of fat, less than 2 g of this content is saturated fat. In the big picture, this means that each egg yolk supplies less than 10 percent of your daily saturated fat recommendation.
Most people can consume a whole egg each day without increasing risk of heart attack or other types of cardiovascular disease, like stroke. If you do have heart disease or diabetes, or if you are at increased risk for these conditions, you can still eat egg yolks. You may want to limit them to just three per week, however.
Either way, you could try combining egg whites with whole eggs. This lets you enjoy the nutrition of egg yolks without adding too much saturated fat to your diet.
PROS VS. CONS
Egg yolk pros vs. cons
There are many benefits of eating egg yolks:
- They contain solid concentrations of essential nutrients your body needs.
- They are inexpensive.
- They are easy to prepare.
- They are readily available at most grocery stores and farm stands.
- The cons only come into play if you eat too many or if you prepare them in unhealthy ways. For example, if you prepare a whole egg, meaning the white and yolk, by poaching in a hot water bath or hard boiling, you will be eating the same quantity of calories and nutrients as if the egg were raw. If you fry that egg in butter or oil, these numbers change dramatically.
What you eat with your eggs also factors into the nutrition of your total meal. Remember: It is the saturated fat in your diet that contributes to your cholesterol rather than the actual cholesterol you consume. Eating eggs with other fatty foods — like butter or cheese, bacon or sausage, or even muffins and scones — may not be the best choice. Simple carbohydrates may pair well with eggs, but too much white toast or sugar-laden pastries on the side may contribute to your risk of developing heart disease.
Instead, try eating poached eggs with roasted or steamed vegetables or fresh berries on the side. Salsa or herbs are other good choices. If you still have concerns about egg yolks in your diet, ask your doctor or a dietitian for guidelines specific to your health issues. Otherwise, you do not always need to skip the yolk. It can be a tasty part of a healthy diet.
Karen Arthur/ Ghanahospitals.org
