Fact about EGG

What came first, the chicken or the egg? My vote is the egg, especially since this post is all about them. The latest and greatest debate lately has been: What is better for you, the egg white or egg yolk?

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.

Let’s take a closer look at each.

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.

The table below by the USDA compares the nutrients of the egg white versus the egg yolk, along with a comparison of the percentage of total nutrition found in the yolk and white.