Rich Source of Protein - Egg Yolks vs Egg Whites

  • : Aanjali Pradnya
  • :
Egg Yolks vs Egg Whites!
Mohit, a 25 year old working professional, is heavily into fitness and is dedicated to his workouts and diets. He is equally religious about pre and post workout meals for which he preferswhole eggs and egg whites. While Megha, a mother of a fast growing two year old, spoons a little yolk into the son’s milk for boosting his immunity and strength. Eggs are great for health as they contain more than 11 vitamins and minerals, including Selenium, Folate, Vitamin B5, Vitamin B12, Vitamin A, Iodine, Vitamin E, Phosphorous, Iron, Thiamine, Zinc and Vitamin D. While whole eggs offer complete nutrition and can complement different needs whether it is as a high protein snack or high nutrition supplement, there has been an on- going debate on what’s better – egg whites or egg yolk.  Here is a quick lowdown on what each offers in form of nutrition.

Egg Whites

Egg whites are low calorie food with just 17 calories as opposed to 70-71 in a whole egg.Egg whites as you know hold the yolk in place, provide the nutrients to the embryo and are a natural rich source of protein, contain riboflavin, selenium, potassium and sodium. Whites do not contain carbohydrates or sugar and are super as post workout snack and also keep you feeling fuller longer.Whites are alsogood for you if suffer from blood pressure problems as they are enriched with proteins. If you are trying to shed the kilos or gain them, egg whites will give the protein supplement essential for your body. Therefore they are a popular as a post workout snack.


Egg Yolks on the other hand contain saturated fat of the egg and cholesterol as well as many nutrients. One egg yolk has around 55 calories, 4 grams of total fat and 1.6 grams of saturated fat and 2.7 grams of protein. Eggs contain both saturated (1.5g) and unsaturated fats (2.5g) which give us energy and contain vitamins. Eggs are a good source of omega 3 fatty acids which are the good fats. Omega 3 Fatty acids are known to help in losing weight. Yolks also contain Vitamin E and lots of carotenoids lutein and zeaxanthin which offer protection to your eyes again inflammation.  Yolks contain almost 80% of overall vitamins and minerals in the egg and when you throw out the yolk you are effectively throwing out the nutrition. Lot of people associate yolk with cholesterol and therefore throw out this sunny part of the egg.  Vitamin B or Riboflavin found in egg prevents cholesterol from being absorbed within your digestive track.
So get the best of the eggs and have them with your salad. A study conducted by FASEB showed that   adding cooked eggs to raw vegetable salad increased the nutritive value and carotenoid absorption by almost nine fold. What this means is, better resistance to diseases and longer and healthier life.
Whole eggs are a complete nutritional package so don’t go choosing sides – whites or yolks. They are the two sides of the same coin and are power packed performance either way!

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