Saturday, September 29, 2018

Egg Whites vs Egg Yolks | The Ultimate Beginner's Guide - Health and Fitness City




Egg Whites vs Egg Yolks

Eggs are a great source of a complete high quality protein with few calories. One whole egg has ~5.5 grams of protein in only ~68
calories. Eggs contain choline, which is important, especially since our bodies can not produce enough of it. Without enough choline, you can also become deficient in another essential nutrient, folic acid.

All of the fat-soluble vitamins (A, D, E, K) in eggs are found in the yolk. In addition, the yolks contain the healthy fats and cholesterol necessary for the production of hormones such as testosterone. Egg yolks also contain about as much protein as the whites, per egg.


Egg Whites

Egg whites are a low-calorie, fat-free food. They contain the bulk of the egg’s protein. The egg white contains about 4 grams of protein, 55 mg of sodium and only 17 calories. A single egg white also offers 1.3 micrograms of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus and 53.8 mg of potassium.

Egg Yolks

It is true, egg yolks carry the cholesterol, the fat and saturated fat of the egg. However, what is often overlooked are the many nutrients that come with that, such as the fat-soluble vitamins, essential fatty acids and other nutrients. One egg yolk has around 55 calories, 4.5 grams of total fat and 1.6 grams of saturated fat, 210 mg of cholesterol, 8 mg of sodium, and 2.7 grams of protein.


Here’s a comparison of what each contains in terms of macronutrients.





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