Egg white vs. Egg yoke: Which one is healthier?



Eggs are the best way to kick start your mornings. The nutrient-rich eggs have a plethora of health benefits.

They are packed with protein, vitamins and healthy fats. Our daily breakfast usually involves eggs either in the form of omelettes, scrambled or boiled.

They are added to various salads and main dishes. No matter in what form you consume them, they are quite beneficial to the body.

A well-balanced diet always includes a considerable number of this superfood. It has all the high quality proteins and essential vitamins and minerals that one cannot afford to miss.

But the question that remains unanswered since ages is that which part of an egg is healthier. Is it the egg white or yolk part which is better than the other. Let’s have a look.


There is a drastic difference in the number of calories egg yolk and white contain. The yolk of a large egg holds about 55 calories while the white part has 17 calories.

Egg yolks

Egg yolks have been avoided for many years as they contain saturated fat and dietary cholesterol which increases the cholesterol level in the body and makes it prone to heart diseases. But the crucial fact which cannot be ignored here is that egg yolks contain more nutrients than egg whites.

Yes, you read it right! The golden part of an egg is much more nutritionally dense. It contains essential nutrients like Vitamin B6, B12, A, D, E and K. It is also rich in calcium, magnesium, iron and selenium. The carotenoids present in the yolk helps in improving the vision. These carotenoids act as antioxidants and protect the eyes against free radicals that can cause damage to the retina. Choline, a water-soluble vitamin that is present in the egg yolk has anti-inflammatory properties and it also regulates the cardiovascular function of the body.

Egg white

The outer layer of an egg is the albumen which is commonly known as the egg white. Most health-conscious people tend to eat only this part because it is fat-free and low in calories. It gives healthy proteins to the body without adding extra calories. It is known for its ability to help in building muscles and gaining weight. It can also keep you full for a longer period of time. The presence of potassium mineral in an egg white can help to reduce and maintain blood pressure. The riboflavin vitamin helps in preventing cataracts and migraine headaches.


93% of the iron of a whole egg is held by the yolk and the 7% is with the white. 90 per cent of the calcium content is in the yolk. While both the parts of the egg are healthy but looking at the nutrient content yolks seem more beneficial. As they contain cholesterol which can cause risk of diseases, they should be consumed in moderation. So, think twice before discarding them the next time you have eggs as you might be throwing away a lot of valuable nutrients.

You can also have whole eggs as well. This way you get all the nutrients and have the health benefits of both.

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