Egg Whites or Egg Yolks: Which is healthier?

Egg whites and yolks might be packed within the same eggshell, but they have very different nutritional components. A study published in the journal Nutrients in 2019 provided the following comparative breakdown of nutrients provided by chicken egg yolks and egg whites. The measurement is in terms of average grammage of nutrients per 100 grams of raw egg yolks and whites.

Remove the yolk from the egg whites, and the nutritional value of the latter changes immediately. Egg whites are made up of about 90% water and 10% protein. Egg whites contain fewer calories and yet pack approximately 67% of all the protein found in eggs.

This protein is quite potent: first, because the quantity of protein in egg whites is high, and second, because egg white proteins consist of all the nine amino acids that your body needs for energy, building muscles and maintaining muscular well-being.

Egg whites also have negligible traces of dietary cholesterol, which makes this part of the whole egg very good for those who have to minimise their calorie intake to lose weight. However, apart from proteins, egg whites have little or no nutritional value. They lack essential micronutrients, including vitamins, minerals and antioxidants. So, while whole eggs are wholesome and a powerhouse of nutrients, egg whites are not sources of holistic nutrition.

Egg yolks often get a bad reputation because they have a high concentration of dietary cholesterol. It may seem logical to believe that high intake of dietary cholesterol can lead to high blood cholesterol, but recent studies have shown this to be untrue. Cholesterol is a vital nutrient that your liver produces, and studies have shown that proper intake of healthy high-cholesterol foods like eggs can actually suppress the liver’s cholesterol production. So, instead of being harmful, eating egg yolks can help your body regulate cholesterol production better.

What’s more, even though egg yolks do have a high cholesterol content, they’re also packed with many other vital nutrients that the whites either have trace amounts of or not at all. These vital nutrients include fat-soluble vitamins, essential fatty acids and minerals. Some of these nutrients, like vitamin A, are precursors to antioxidants and bioactive compounds that your body needs to boost its immune system, cognitive function, cell repair and muscle development. Egg yolks, therefore, are not useless, unhealthy or disposable. Instead, they should be included in your diet.

Egg whites are packed with protein, while egg yolks are packed with essential micronutrients. Your body needs all of these to derive wholesome nutrition and function at its best. Obviously, the best thing to do is consume whole eggs so that you can get all the vital nutrients.

Here are a few tips you should use while consuming eggs:

• If you already suffer from or are at a higher risk of contracting high cholesterol, diabetes, high blood pressure or cardiovascular diseases, ask your doctor if you need to limit your egg consumption.
• Always check for the Agmark or Food Safety and Standards Authority of India’s (FSSAI) authorization while buying eggs from the market.
• Do not buy eggs that are old, dirty or have cracked eggshells. These can cause bacterial infections.
• Always cook the eggs properly before eating them. Eating raw or undercooked eggs can cause salmonella infection and listeriosis.
• Consume boiled or poached eggs instead of fried ones. Cooking in water is the healthiest method and medium of cooking.