This week, we are looking at another comparison, but also a kick-off of a miniseries on EGGS! Eggs are very nutrition, high in protein, and have various health benefits, so why not a miniseries on this? And some people like them separated and some like them together, so why not again?

The comparison this week is probably not what you think (i.e. types), it’s the health benefits/differences between egg yolks and egg whites.  And some people like them separated and some like them together, so why not again?

Let’s start with the egg yolk-

Nutrition (per 1 large yolk):
– Calories: ~55 kcal
– Protein: ~2.7 g
– Fat: ~4.5 g
– Cholesterol: ~186 mg
– Vitamins: Rich in A, D, E, K, B12
– Minerals: Iron, phosphorus, zinc

The nutritional pros to egg yolks are that they

• Nutrient-dense: contains most of the egg’s vitamins and minerals
• High in good fats and essential fatty acids
• Contains choline, important for brain health

What’s next, cons of course-

• High in cholesterol (though dietary cholesterol affects people differently)
• Higher in calories and fat compared to egg whites

With that let’s move onto the pros and cons of egg whites.

Nutrition (per 1 large white):
– Calories: ~17 kcal
– Protein: ~3.6 g
– Fat: 0 g
– Cholesterol: 0 mg
– Vitamins: Small amounts of B vitamins
– Minerals: Potassium, magnesium

The nutritional pros to egg whites are that they

• Low in calories and fat
• High in protein, ideal for muscle building
• No cholesterol

Now, it’s con time!

• Lacks many nutrients found in the yolk
• Less flavorful and can be rubbery when overcooked

So if you had to choose one over the other or both, take in account what you are trying to accomplish. – For weight loss or lean muscle gain, egg whites are a great low-calorie, high-protein option. For overall nutrition whole eggs (including yolks) of course! They offer a more complete nutrient profile. As for heart health, use moderation; most people can safely eat whole eggs unless advised otherwise by a doctor.