White vs Yolk: Which Is Better?

In our previous post on an egg, we made mention of how boiled egg diet can aid in weight loss, oh yes! That’s one out of the several health benefits of , and as thus, it should always be incorporated into our everyday routine.

Are you in contemplation?
Which part of the egg should I go for, the egg white or the egg yolk?
Well, this article will help you make the right choice.


The yolk contains all the fat and a little less than half the protein – it contains about 55 calories. Overall, while the egg yolk has more nutrients, it is best to consume the entire egg in whole. Together, the egg white and egg yolk contribute to the highest nutritional value.

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Also, 93% of the iron of a whole egg is held by the yolk and 7% is with the white. 90 per cent of the calcium content is in the yolk. While both the parts of the egg are healthy but looking at the nutrient content yolks seem more beneficial. As they contain cholesterol which can cause risk of diseases, they should be consumed in moderation. So, think twice before discarding them the next time you have eggs as you might be throwing away a lot of valuable nutrients.

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Below is a table, comparing the nutritive value in 1 egg white, 1 egg yolk and 1 whole egg.


egg white vs egg yolk

Nutrients 1 Egg White 1 Egg Yolk 1 Whole Egg
Calories 16 54 71
Total fat (g) 5 5
Saturated fat (g) 2 2
Cholesterol (mg) 211 211
Sodium (mg) 55 8 70
Carbs (g) 1
Fibre (g)
Sugars (g)
Protein (g) 4 3 6
Vitamin A (IU) 244 244
Vitamin B12 (mcg) 0.3 0.6
Vitamin D (IU) 18.2 17.5
Calcium (mg) 2.3 21.9 26.5
Folate (mcg) 1.3 24.8 23.5
Potassium (g) 53.8 18.5 67
Selenium (mcg) 6.6 9.5 15.8
Omega-3s (mg) 38.8 37
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When you’re seeking protein and nutrients on a low-carb diet, choose whole eggs over egg whites. Whole eggs are still very low-calorie food, despite the fact that they contain more calories from fat than they do from protein. Keep in mind that dietary fats slow protein absorption, allowing it to stay with you for longer. Whole eggs also have a better amino acid profile to help support bodybuilding results. When your goal is to get in protein quickly, choose egg whites, but at all other times of day go with whole eggs, or mix whole eggs with egg whites to provide a broader range of nutrients.

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We recommend that you should always go for the whole egg. This way you get all the nutrients and have the health benefits of both.

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