Are Egg White Only Eggs Better?

Eggs are nature’s protein vehicle and are full of many of the necessary ingredients keeping bodies healthy. Eggs are a quick and easy way to get protein and they are very versatile. From omelets in the morning or at night don’t stay away from eggs to save calories and cholesterol. The yolk contains all the fat but it also contains the vitamins and nutrients that you need.

Yolks versus Whites

It is true that egg yolks are full of cholesterol. Since they are cholesterol rich foods they are also full of important nutrients and in particular the fat soluble vitamins and fatty acids. There are so many wonderful nutrients in an egg yolk, a few eggs a day would give you the same properties as a multivitamin.

Egg white’s claim to fame is their attachment to the companion yolk. They contain few nutrients and eating whites alone is boring. The yummy egg, both yolk and whites, contain 100% of the carotenoids, fatty acids, plus vitamins A, E, D and K. Do note that the white contains none of these.

Yolks have at least 90% of calcium, thiamin, B6 iron, phosphorus, zinc, folate and B12 plus pantothenic acid. The white carries 80% of the sodium, niacin and magnesium you need. There is copper, manganese, selenium and potassium, riboflavin and protein the mighty egg.

According to nutrition monitoring in the United States eating eggs would solve the problems of deficient intake of magnesium, calcium, iron and folates. Eggs would solve the problems of low vitamins A, E, B6 and the mineral copper. This means eating both the yolk and the white. Remember that the yolk contains most of the copper, calcium, iron, folate, and B6 plus 100% of the vitamins A and E.

The egg white has no carotenoids. The yolk contains all the lutein and zeaxanthin important for eye health. Without the carotenoids that accumulate in the back of the eye, you might suffer from macular degeneration and other age related eye problems.

Urban Myths

Egg yolks do not cause heart disease. In fact egg yolks are excellent for your heart. The maligning of the egg yolk is due to its cholesterol content, however, cholesterol does not cause heart disease alone. LDL the carrier of cholesterol in the blood does play a major role in heart disease, but poor metabolism, deficient diets and toxins are much more dangerous.

The University of Connecticut studied the effects of eggs on cholesterol levels. They discovered when three or four eggs were consumed per day, including the yolk, most of the testing subjects experienced no change or  beneficial changes in their cholesterol levels.

Are health benefits really greater when the yolks are consumed raw? It has been said heat destroys the enzymes and reduces certain nutrients. Those who eat eggs raw feel they have increased stamina and resistance to illness by eating raw eggs. Studies proves there is no difference when eggs are cooked or eaten raw. You still get the same nutritional properties. Evidence also proves that eating raw eggs will not make you sick. It is personal preference.

Types of Eggs

Pastured eggs or eggs from chickens that range free are have a higher nutritional quality than eggs from confined chickens. The marginal increase is found in the yolk. As strange as it may be contemplate, insects provide a higher DHA content that is found exclusively in the yolk. Grass provides vitamin E and carotene content which is also in the yolk. Eating eggs from pastured chickens is almost like eating a super food.

You also can’t go wrong when purchasing eggs from the grocery store. They still have the vital nutrients you need.

Eggs just don’t taste right without both the yolk and the white. Using both the yolk and white in baked goods give a better richer taste and texture. Foods should be designed to provide good nutrition and it should also taste good. Let go of the anti-cholesterol groups that say you should not eat yolks! They don’t know what they are talking about.


HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our health risk assessment, body fat and calories burned calculators. The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years.

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