July 24, 2023

DYK: You get more nutrients in the egg yolk?

Did you know that egg whites and yolks offer different nutrients? Whole eggs are packed with protein, essential vitamins, healthy fats and more, but you need to eat the entire egg to benefit from them. 

Just how does the nutrition profile of egg whites and egg yolks vary? Let’s take a look:

Part of the Egg

Nutrition Profile

Egg Whites
  • Half the riboflavin
  • Half the “hunger-curbing” protein

Egg Yolks
  • Half the protein
  • Fat
  • Cholesterol
  • Iron
  • Phosphorus
  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin B12
  • Folate
  • Selenium
  • Choline
  • Lutein
  • Zeaxanthin

Wondering about the cholesterol in the yolk? 

Studies show that, for healthy people (i.e. people with no history of diabetes, heart disease, or high blood cholesterol), eating an average of one egg per day (or seven eggs per week) does not increase the risk of heart disease. 

Some of the best ways to keep a healthy cholesterol level are to:

  • Have a healthy body weight
  • Avoid smoking;
  • Exercise regularly and;
  • Follow Canada’s Food Guide including avoiding trans fats from processed foods.

To find out more about diet and heart health, talk to a registered dietitian.