The Amount Of Protein In An Egg Yolk Might Surprise You

For years, people nixed their egg yolks in their omelets and egg casseroles in hopes of reducing the cholesterol in their favorite dishes. The yolk of a typical large egg contains 185 milligrams of cholesterol, whereas egg whites have zero cholesterol. Bodybuilders will consume many egg whites to add more protein to their diet without adding fat or cholesterol. An egg white provides more than 3 grams of protein in just 17 calories, making egg whites a great protein source for bodybuilders and dieters alike.

Don't count out the egg yolk as a protein source, however. An egg yolk has almost 3 grams of protein and 55 calories, so egg yolks can also be a low-calorie protein source. The egg yolk is also relatively low in saturated fat with just 1.5 grams. Although an egg yolk has a comparable amount of protein compared to an egg white, the egg yolk has some nutrients that the egg white does not.

The egg white and the yolk make a nutritious pair that might make you think twice about separating them in your favorite dishes. The egg yolk has almost twice the calcium of the egg white, even though that yolk only provides about 2% of your calcium needs. An egg yolk has 15 times the iron of an egg white. Egg yolks are good sources of vitamins B5 and B12, whereas egg whites have traces of these B vitamins. Choline is an important vitamin to protect your memory and mood, and the egg yolk provides 25% of your daily choline needs. An egg white has very little choline in comparison.

However, egg whites are good sources of riboflavin to help your body derive energy from food and sustain the function of your cells. Egg whites have almost three times the potassium of the egg yolk. Amino acids are the building blocks of protein, and both the egg white and egg yolk are good sources of all nine of your essential amino acids. Egg whites provide slightly more of these amino acids than egg yolks, and you'll get significantly more of the non-essential amino acids alanine, aspartic acid, and glutamic acid in an egg white.

The egg yolk gets a bad rap for its cholesterol, but the American Heart Association differentiates cholesterol in foods from cholesterol in your blood. While it seems logical that dietary cholesterol can lead to an increased risk of cardiovascular disease, the relationship is more complex. In a 2024 study in the Journal of the American College of Cardiology, one group ate 12 fortified eggs a week while another group ate less than two eggs a week. After four months, there were no significant differences between groups in their cholesterol levels.

If you have high cholesterol, it doesn't mean you can enjoy unlimited whole eggs every day. Instead, it's more important to look at the amount of saturated fat and cholesterol in your diet overall rather than singling out a particular food. In other words, you can enjoy that egg yolk to offer more satiety in your scrambled eggs, but enjoy them with fresh fruit and whole wheat toast rather than sausage, biscuits, and gravy. Here are some more healthy and unhealthy ways to eat eggs.