Wednesday, February 10, 2016

The Egg White Versus The Whole Egg


Eggs are a great and cheap source of protein. Most people swear that you should only use the egg whites and chuck the yolks away because the yolk is bad for you. Are these people barking mad or is there some truth to this? Let's find out...

Macro Nutrients

The average sized (whole) egg has 5.6 grams of protein, 4.05 grams of fat and 65 calories.

The egg white has 3.2 grams of protein, 0.05 grams of fat and 15 calories.

The egg yolk has 2.4 grams of protein, 4 grams of fat and 50 calories. 

Therefore, by excluding the yolk, you are losing 43% of the protein, 98% of the fat and 77% of the calories.


Micro Nutrients

The calcium is 2.3 milligrams in the egg white and 21.9 milligrams in the yolk
The magnesium is 3.6 milligrams in the egg white and 0.85 milligrams in the yolk
The iron is 0.03 milligrams in the egg white and 0.4 milligrams in the yolk
The phosphorus is 5 milligrams in the egg yolk and 66.3 milligrams in the yolk
The potassium is 53.8 milligrams in the egg white and 18.5 milligrams in the yolk
The sodium is 54.8 milligrams in the egg white and 8.2 milligrams in the yolk
The zinc is 0.01 milligrams in the egg white and 0.4 milligrams in the yolk
The copper is 0.008 milligrams in the egg white and 0.013 milligrams in the yolk
The manganese is 0.004 milligrams in the egg white and 0.009 milligrams in the yolk
The selenium is 6.6 micrograms in the egg white and 9.5 micrograms in the yolk
The riboflavin is 0.145 milligrams in the egg white and 0.09 milligrams in the yolk
The niacin is 0.035 milligrams in the egg white and 0.004 milligrams in the yolk
The vitamin B 6 is 0.002 milligrams in the egg white and 0.059 milligrams in the yolk
The vitamin B12 is 0.03 micrograms in the egg white and 0.331 micrograms in the yolk
The vitamin A is 0 international units (IU) and 245 international units in the yolk
The vitamin E is 0 milligrams in the egg white and 0.684 milligrams in the yolk
The vitamin D is 0 international units and 18.3 milligrams in the yolk
The vitamin K is 0 international units in the egg white and 0.119 international units in the yolk

Therefore, by excluding the yolk, you are losing 90.5% of the calcium, 19.2% of the magnesium, 93.8% of the iron, 93% of the phosphorus, 25.6% of the potassium, 13% of the sodium, 99.8% of the zinc, 62% of the copper, 69.2% of the manganese, 59% of the selenium, 48.3% of the riboflavin, 9.3% of the niacin, 96.7% of the vitamin B 6, 91.7% of the vitamin B12, 100% of the vitamin A, 100% of the vitamin E, 100% of the vitamin D, and 100% of the vitamin K, 



Cholesterol

The yolk of the egg has the cholesterol and fat of the egg. An average egg yolk has around 209 milligrams of cholesterol. 

Is the cholesterol of the egg yolk such a bad thing? New studies have shown that consuming two full eggs a day did not negatively affect cholesterol levels in the body. It is still recommended, though, that people with heart problems stay away from foods that have cholesterol. 


Final Word of the Day

Although the yolk is the part of the egg that has the fat and cholesterol, it generally as a lot more micronutrients than the egg white. People who are currently limiting their fat and calorie intake have reason to eliminate egg yolks, because they contain 98% of the fat and 77% of the calories of the egg. Having the egg whites alone still give you 57% of the protein found in the egg. However, people who are not currently trying to limit their fat or calorie intakes can have the yolks of the eggs as well since they contain so many other key nutrients. If you are consuming more than two eggs a day, have a maximum of two yolks, the rest being egg whites, per day. Stay Strong!