Egg White versus Egg Yolk: Which is healthier and why

When it comes to a healthy diet, eggs are often considered to be highly nutritious. They are often considered to be a nutritional powerhouse, containing a wide range of essential nutrients, including protein, vitamins, minerals, healthy fats and more. When it comes to egg, it consists of two parts, egg white and egg yolk and there is always a debate about which one is better for those who are on the journey of weight loss. Let us find out.

Nutritional value of an egg
As per experts, a medium-size egg contains around 70-80 calories, 6 gms protein, 5 gms total fat, 1.5 gms saturated fat, 2 gms monounsaturated fat, 0.7 gms polyunsaturated fat, 186 mg cholesterol and around 1 gm carbohydrates.


Also Read: What are the benefits and side effects of eating eggs daily?

What is Egg White?
Egg white, also known as albumen, is the clear, viscous liquid that surrounds the yolk of an egg. It is composed mostly of water (about 90%) and protein (about 10%).

Health benefits of Egg White
Low in calories: As per experts, 1 egg white contains just 17 calories.

Low in fat: And it is said that one egg has 0.5 g fat, which makes it a healthier option for those who want to limit their fat intake.
High in protein: Egg whites are proven to have high-quality protein, containing all the essential amino acids necessary for muscle repair and growth. As per experts, one egg white contains 11 grams of protein.

Cholesterol-free: Egg whites do not contain cholesterol, and are said to be beneficial for people with high cholesterol levels or heart diseases.

Low in nutrients: While egg whites are rich in protein, they lack minerals and healthy fats including vitamins A, D, E, K, B12, riboflavin, folate, and essential fatty acids.

Control blood pressure: It is said that they are rich in potassium, which can help reduce and maintain blood pressure. The riboflavin vitamin helps in preventing cataracts and migraine headaches.

Also Read:8 health benefits of eating eggs for breakfast

What is Egg Yolk?
Egg yolk is the yellow part of an egg, surrounded by the egg white (albumen). It serves as the primary source of nutrients for the developing embryo in fertilized eggs.

Health benefits of Egg Yolks
Low in calories: one egg yolk contains around 55 calories.

Rich in nutrients: They are said to be rich in essential nutrients, including vitamins (A, D, E, K, B vitamins), minerals (iron, phosphorus, zinc), and healthy fats, such as omega-3 fatty acids.

Rich in choline: Egg yolks are one of the best dietary sources of choline, a nutrient important for brain health, liver function, and metabolism. As per experts, one egg yolk provides 147 mg of choline.

Rich in healthy fats: They are rich in unsaturated fats, including monounsaturated and polyunsaturated fats, which are beneficial for heart health when consumed in moderation. A total of 27 g fat is found in each piece of egg.

Rich in iron: It is said that 90% of iron present in eggs is found in yolk.

High in cholesterol: Egg yolks are high in cholesterol, with one large egg yolk containing about 185 mg of cholesterol. While dietary cholesterol may have less impact on blood cholesterol levels for some people, those with certain health conditions, such as high cholesterol or heart disease, may need to limit their intake of dietary cholesterol.

Good for eyes: It is said that carotenoids found in yolks act as antioxidants and protect the eyes against free radicals that cause damage to the retina.


Which one is healthier for weight loss?
As per experts, egg whites are said to be good for weight loss, as they are low in calories and high in protein. However, including yolks and whites together in your diet, can provide essential nutrients and healthy fats that can support overall health and satiety. If experts are to be believed, following a balanced approach that includes both in the diet is always good, but it also depends one one's dietary preferences and health goals.

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