The dietary advise over whole eggs or egg whites have changed several times. The earlier belief  from “ start your day with eggs”  has shifted to “eggs without yolk”in the recent years.  At present,  it has been acknowledged that an individual should  avoid  eating eggs due to its high cholesterol content and the  rise in the LDL levels, which at the moment, there is no proof and may  need further investigation.

Eggs Nutrition

Eggs are a rich source of protein and several essential nutrients, particularly vitamin D, vitamin B12, selenium and choline. Emerging evidence suggests that eggs help with better satiety, weight management and diet quality.

Table 1 :- Whole eggs V/S Egg whites V/S Whole Eggs

Nutrition /100 g


Energy (Kcal)

Protein (g)

Fat (g)

Eggs, whole




Egg whites




Egg yolks




Source :- NIN

The fact that Egg whites are low in cholesterol , calories and fat, makes them a good choice for people who need to limit their cholesterol intake, and weight watchers.

However, it cannot be overlooked that egg whites are low in other nutrients, whereas whole eggs contain a wide range of vitamins, minerals and gives you additional protein.

Egg yolks are the most concentrated form of choline. Moreover, yolks contain more of Vitamin A, K, E . Also, vitamin D is present in pasteurised organic eggs ,but not in artificially raised hens. They have more B5,B6, folate and vitamin B12 content as compared to egg whites , with the exception of niacin and riboflavin.

Egg yolks of whole organic eggs also have antioxidants , which have been linked to offer  several   health benefits.

Although eggs have a  bad reputation of increasing bad cholesterol, egg yolks help provide many more nutrients which have health benefits . Also, as per  several studies, the egg  yolk cannot be blamed for the rise in cholesterol levels if  taken in moderation.

Your liver produces cholesterol. When you eat high cholesterol food sources such as eggs, your liver compensates by producing less of it .

Which eggs are the best?

It is better to choose eggs which are rich in omega-3 or eggs from hens that are raised on pasture or organic feed. Hen  eggs are much higher in omega-3s and fat-soluble vitamins. Additionally, it is safe to have eggs on daily basis.

The bottom line is, egg whites are low calorie foods but high in protein. There are very few benefits of choosing egg whites over whole eggs. Having said that, only people with existing cholesterol problem or on a very calorie restricted diet should consider avoiding yolks.

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