White or Yolk?

I hate it when someone says to only eat egg white. I find it a crime against food and it needs to stop!

Yes, yolks have saturated fats, cholesterol and a bulk of calories but the nutrition value falls into a nutrient dense food. A yolk has many micro-nutrients that can only be carried in fats, that our body needs. The white contains many micro-nutrients that the yolk lacks. There are too many benefits of a whole egg. Next time you think about separating the yolk from the white (unless you are making me creme brulee) take a look at this chart and remember the importance of micro-nutrients that are only carried in fats.

 

Nutrients: Egg Yolks Versus Egg Whites

Nutrient	White	Yolk	% Total in White	% Total in Yolk
Protein	3.6 g	2.7g	57%	43%
Fat	0.05g	4.5g	1%	99%
Calcium	2.3 mg	21.9 mg	9.5%	90.5%
Magnesium	3.6 mg	0.85 mg	80.8%	19.2%
Iron	0.03 mg	0.4 mg	6.2%	93.8%
Phosphorus	5 mg	66.3 mg	7%	93%
Potassium	53.8 mg	18.5 mg	74.4%	25.6%
Sodium	54.8 mg	8.2 mg	87%	13%
Zinc	0.01 mg	0.4 mg	0.2%	99.8%
Copper	0.008 mg	0.013 mg	38%	62%
Manganese	0.004 mg	0.009 mg	30.8%	69.2%
Selenium	6.6 mcg	9.5 mcg	41%	59%
Thiamin	0.01 mg	0.03 mg	3.2%	96.8%
Riboflavin	0.145 mg	0.09 mg	61.7%	48.3%
Niacin	0.035 mg	0.004 mg	89.7%	9.3%
Pantothenic acid.	0.63 mg	0.51 mg	11%	89%
B6	0.002 mg	0.059 mg	3.3%	96.7%
Folate	1.3 mcg	24.8 mcg	5%	95%
B12	0.03 mcg	0.331 mcg	8.3%	91.7%
Vitamin A	0 IU	245 IU	0%	100%
Vitamin E	0 mg	0.684 mg	0%	100%
Vitamin D	0 IU	18.3 IU	0%	100%
Vitamin K	0 IU	0.119 IU	0%	100%
DHA and AA	0	94 mg	0%	100%
Carotenoids	0 mcg	21 mcg	0%	100%