Which is Better for You, the Egg Yolk or the Egg White?

Several decades ago the nutritional world widely considered the egg yolk as a monster. Not any longer! Studies have shown several health benefits from eating the whole egg. Let’s start the discussion and learn why you should not throw away that egg yolk.


Key takeway

  • Both the egg yolk and the egg white contains essential nutrients
  • Eating the entire egg guarantees you a far more complete nutritional and health benefits
  • Don’t throw away the egg yolk
  • Always go out for organic or free-range chicken eggs

The egg yolk

We cannot argue the fact that the yolk contains most of the fat, the cholesterol, and saturated fat of the egg. On the other hand, the egg yolk contains several essential nutrients like fat-soluble vitamins, essential fatty acids, a little less than half of the egg’s protein and other useful nutrients. The yolk of a large egg contains around 55 calories, 2.7 grammes of protein, 4.5 grammes of fat of which 1.6 grammes is saturated, and 210 milligrammes of cholesterol. In addition, the yolk contains a much larger share of the egg’s vitamins than the white, including vitamins B6 and B12, and all of the egg’s vitamins A, D, E and K. The egg yolk also carries more calcium, copper, iron, manganese, phosphorus, selenium, and zinc than the egg white.

The egg white

The egg white of a large egg contains far fewer calories (17kcal) as compared to the yolk and is a low-calorie, fat-free food. It contains a much larger share of the egg’s total protein, as well as most of the egg’s niacin, sodium, potassium, magnesium, and riboflavin, and none of the fat. See the USDA comparison table on the nutrients of the egg white against the egg yolk.

So, what has changed?

Recent researches have shown that there are several types of saturated fats, and in fact, not all of them impact cardiovascular disease risk in the same way (de Souza et al., 2015; Kris-Etherton and Innis, 2007). One form of saturated fat that makes up a large portion of an egg yolk's total saturated fat content is the stearic acid. Studies have shown that stearic acid doesn’t harmfully impact cholesterol levels and instead are mostly converted to monounsaturated fat in the liver (Kris-Etherton and Innis, 2007). This form of saturated fat is even higher in organic or free-range chicken eggs (Samman et al., 2009).

Egg yolks – do they impact your weight loss journey?

The answer to whether egg yolks will help you lose or gain weight depends on so many deciding factors. In fact, the two main deciding factors in your weight-loss journey depend on you eating and balancing a number of healthy foods while in a caloric deficit

However, in the case of eating the entire egg, empirical evidence has shown that eating more healthy fat will help keep you feeling full and satisfied longer than eating a low in fat diet or a diet high in carbs.

The takeway

So, from what we’ve seen so far, both the egg yolk and egg white contains essential nutrients. as a result, the entire egg guarantees you a far more complete nutritional and health benefits. So, my recommendation goes for the entire egg, don’t throw away the egg yolk out of fear that it might harmfully affect your health or weight-loss journey.

I hope this article helps and if you find it interesting, you're always welcome to share it, leave a comment or suggest new blog content.

Peace and Blessings!


de Souza, R., Mente, A., Maroleanu, A., Cozma, A., Ha, V., Kishibe, T., Uleryk, E., Budylowski, P., Schünemann, H., Beyene, J. and Anand, S. (2015). Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. BMJ, p.h3978.

Kris-Etherton, P. and Innis, S. (2007). Position of the American Dietetic Association and Dietitians of Canada: Dietary Fatty Acids. Journal of the American Dietetic Association, 107(9), pp.1599.e1-1599.e15.

Samman, S., Kung, F., Carter, L., Foster, M., Ahmad, Z., Phuyal, J. and Petocz, P. (2009). Fatty acid composition of certified organic, conventional and omega-3 eggs. Food Chemistry, 116(4), pp.911-914.

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Samsu is an industrious and dedicated civil and environmental engineer. He is also a health and fitness enthusiast, a fan of tech and sport, as well as a self-confessed personal growth addict. Samsu is keen on reading about new health, fitness, and self-development trends and is constantly trying to improve himself.

Click Here to Leave a Comment Below 2 comments
Claudius - last year

A very interesting article. This reminds me of one of my former workmates who used to give me all his egg yokes during breakfast on the basis of the beliefs you highlighted. I have only one question: What is the recommended daily intake number of eggs or egg yokes, because i love eating eggs?

    Samsu - last year

    Hey Claudius, thanks for visiting.
    Eating egg is perfectly safe, however, as a rule “too much of anything is bad”. Popular recommendations suggest a maximum of 2-6 yolks per week. Nonetheless, I haven’t found much scientific support for these limitations.
    Here is a direct link to help you out!

    I hope this helps. Cheers 🙂


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