What to Know About Egg Whites vs. Yolk: Nutrition, Protein, Benefits, & More

Separating the whites of an egg from the yolk has come to be considered the healthier breakfast option (thanks to dangerous low-fat diet trends). But the thing is… there isn’t a “bad” part of an egg.

The main benefit to egg whites is that they have protein, but other than that, egg whites don’t pack as much nutritional value. Most of the nutrients are found in the yolk.

In each rich, golden yolk, you’ll find protein, iron, vitamin A, selenium (which supports the immune system), riboflavin (a B vitamin linked to preventing chronic inflammation), lutein, carotenoids, and zeaxanthin (which are all linked to lowering inflammation and supporting eye health), and folate (a B vitamin important for brain health) (1, 2).

Egg yolks are also one of the few foods that contain vitamin D, a nutrient that plays a crucial role in supporting bone health.

So despite what you may have heard, whole eggs are nutrient powerhouses. They’re packed with vitamins, nutrients, and antioxidants. Plus they contain all the essential amino acids your body needs—and in healthy ratios.

If you're trying to decide which part of the egg to include in your meals, here's a quick comparison of what you'll be getting in both the egg white and the yolk (3)...

Whole Egg

• Calories — 72
• Protein — 6 grams
• Fat — 5 grams
• Carbs — less than 1 gram
• Choline — 31% of the Daily Value (DV)
• Selenium — 28% of the DV
• Vitamin B12 — 21% of the DV
• Vitamin B2 (Riboflavin) — 16% of the DV
• Vitamin D — 6% of the DV
• Iron — 5% of the DV
• Sodium — 70 mg

*Contains all 9 essential amino acids

Egg Yolk

Egg yolks contain the majority of the egg’s vitamin B, iron, vitamin D, and antioxidant content.

• Calories — 55
• Protein — 2.7 grams
• Fat — 4.5 grams
• Carbs — less than 1 gram
• Choline — 31% of the Daily Value (DV)
• Selenium — 20% of the DV
• Vitamin B12 — 21% of the DV
• Vitamin B2 (Riboflavin) — 5% of the DV
• Vitamin D — 5% of the DV
• Sodium — 8 mg

*Contains all 9 essential amino acids

Egg White

Egg whites contain most of the egg’s protein content (4).

• Calories — 18
• Protein — 4 grams
• Fat — 0 grams
• Carbs — less than 1 gram
• Choline — 0% of the Daily Value (DV)
• Selenium — 8% of the DV
• Vitamin B12 — 0% of the DV
• Vitamin B2 (Riboflavin) — 11% of the DV
• Vitamin D — 0% of the DV
• Sodium — 55 mg

“One of the biggest fears for people is that eggs are too high in cholesterol,” says registered dietitian and certified personal trainer Jesse Feder.

This is a common misunderstanding, explains Feder, but the truth is that our bodies actually respond well to the dietary cholesterol found in eggs (5, 6)…

So much so that several different studies have concluded that eating your favorite brunch staple is not associated with an increased risk of heart disease (7, 8, 9, 10, 11).

In fact, eating eggs might even lower your heart health risks! A study released earlier this year found that eating five or more eggs each week is linked to improvements in certain risk factors of cardiovascular disease (12). After several years of regularly eating eggs, study participants even had lower systolic blood pressure.

Another study, published in 2022, found that eating one to six eggs per week was associated with a 60% lower risk of developing cardiovascular disease. The study also found that upping the ante to four to seven eggs per week lowers the risk even more, by a whopping 75% (13).

That’s right: eggs are fantastic for you! No matter what misinformation Twitter tries to throw at you. And they’re a great addition to a heart-healthy diet (13).

The key is to make sure that the ways you’re eating and preparing your eggs don’t add unhealthy ingredients into the mix. “[Eggs] can become unhealthy if you start to cook them in a lot of oil and add in bacon, cheese, sausage, and other foods that are high in unhealthy fats,” Feder says.

However, there are some people, known as “hyper responders,” whose bodies do experience a small increase in LDL after eating foods high in cholesterol, but even for them, their ratio of LDL to HDL (“good” cholesterol) stays consistent (14). Studies have not found that hyper responders see an increased risk of heart disease from dietary cholesterol (15).

One of the best things about eggs is how versatile they are! Here are some of the best ways to prepare them…

1. Scrambled Eggs

Scrambled eggs are beaten and then stirred in a hot pan until they reach that famous breakfast-ready consistency. You can add veggies to the scramble for an extra nutrient boost.

2. Fried Eggs

Fried eggs are prepared by being cracked into a hot pan that includes cooking oil. Depending on how you want the yolk cooked, you can fry an egg sunny side up, over easy, over medium, or over hard.

3. Hard-Boiled Eggs

Hard-boiled eggs are a go-to healthy snack. They’re created by cooking an egg, in its shell, in a pot of boiling water.

4. Poached Eggs

Poached eggs, a delicious runny-yolk brunch staple, are cracked into simmering water.

5. Baked Eggs

Baked eggs are cooked in the oven until they are set. You can even bake them in half of an avocado for an added boost of healthy fats.

Are Eggs Keto?

Yes! Eggs are a healthy source of protein and contain less than a gram of carbs (4). Be sure to eat the whole egg, not just egg whites, so you don’t miss out on the nutrients in the yolk!

Organic Egg vs. Regular Egg

Studies have suggested that organic eggs have 40% more Vitamin A, twice as much Vitamin E as regular eggs, and three times more omega-3 fatty acids (16).

Antibiotics and other medicines in hens’ feed can remain in eggs for up to a week. Conventional chicken feed typically contains a combination of: Genetically Modified Wheat, Genetically Modified Corn, growth promoters, taste enhancers, artificial colorings and more.

Organic chicken feed doesn’t contain any of these toxins.