It is interesting that over the years there have been different recommendations regarding the best part of the egg. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. Nutrients: Egg Yolks Versus Egg Whites NutrientĪs you can see, the egg yolk has more actual nutrients, but in my opinion, the entire egg gives the most complete nutrition. 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. 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. It is true, egg yolks carry the cholesterol, the fat and saturated fat of the egg. 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. The egg white contains about 4 grams of protein, 55 mg of sodium and only 17 calories.

They contain the bulk of the egg’s protein. Without enough choline, you can also become deficient in another essential nutrient, folic acid.Įgg whites are a low-calorie, fat-free food. Eggs contain choline, which is important, especially since our bodies can not produce enough of it. One whole egg has ~5.5 grams of protein in only ~68 calories. The latest and greatest debate lately has been: What is better for you, the egg white or egg yolk?Įggs are a great source of a complete high-quality protein with few calories. The FDA considers any food to be a good source of lean protein if it contains 'less than 10 grams total fat, 4.5 grams or less saturated fat, and less than 95 milligrams cholesterol' per serving.What came first, the chicken or the egg? My vote is the egg, especially since this post is all about them. You end up getting more protein for more than half the calories when you opt for egg whites over whole eggs. If you wanted to consume between 7 and 8 grams of protein, you could either eat 2 egg whites for 38 calories (8 grams of protein) or 1 whole egg for 80 calories (7 grams protein). If you're on a diet and you want to decrease your calorie intake, egg whites can be a good substitute for whole eggs. One extra-large egg white is 19 calories and one extra-large egg yolk is 61 calories. Because fat contains more calories per gram (9 calories/gram fat) than protein (4 calories/gram protein), egg whites are lower in calories than egg yolks.

The yolk is the home of nearly all of an egg's fat content. If egg yolks also contain protein, what is the benefit of only eating egg whites?Įven though yolks have nearly as much protein as egg whites, the reason egg whites earn most of the protein recognition is that they are lower in calories than yolks. Eating just 1 egg white would mean you're only consuming 4 grams of protein instead of the 7 grams of protein from a whole extra-large egg. In short: if you want to reap all the protein benefits of one egg, you'll need to consume the entire egg, both the yolk and white. In an extra-large egg with a total of 7 grams of protein, the protein content of the yolk and white will be split like this: Yolks also contain a significant amount of protein in an egg. Where is egg protein?Įgg whites tend to get all the credit when it comes to egg protein, but they're actually not the only source of protein in an egg. No matter how you cook an egg- poached, omelet, scrambled, fried, and hard-boiled-it will have about 6.3 grams of protein per large egg.

In other words, each egg is just under 13 percent pure protein. Irrespective of the size, one egg contains 125 milligrams of protein per gram. 1 Jumbo egg (63 grams): 7.9 grams protein.1 Extra-large egg (56 grams): 7.0 grams protein.1 Large egg (50 grams): 6.3 grams protein.1 Medium egg (44 grams): 5.5 grams protein.

1 Small egg (38 grams): 4.8 grams protein.

Egg white calories