Egg Whites or Yolks: Which are Best For Us?

While the egg white has no fat, the egg yolk is rich in protein, so both are appropriate and we should eat them together.

Reviewed and approved by psychologist Valeria Sabater.

Written by Valeria Sabater

Last update: 27 May, 2022

Are you passionate about eggs? If so, perhaps on more than one occasion you’ve wondered which is more beneficial – egg whites or yolks? Experts tell us that, in general, eating the whole egg is very healthy. That said, both the egg whites and yolks have very specific qualities and benefits that we will talk about in this article.

Eggs are an essential part of our diet, a high source of nutrients worth including in our everyday meals. You don’t need to worry about the false myth of their high level of cholesterol. Eggs contain predominately unsaturated fatty acids which are ideal for taking care of our cardiovascular system.

So, let’s get to know the benefits of each part of the egg.

Benefits of egg whites

Which do you like more: egg whites or yolks? There are many people who separate one part of the egg from the other, thinking that they are looking after their cholesterol levels. They think that the egg white is the most healthy part of the egg. Let’s see what all the benefits are:

• Egg whites have absolutely no fat. They have very few calories which makes them a very healthy food. The greatest risk occurs when we eat, for example, a fried egg. Depending on the type of oil used, the fat levels may be more dangerous for our health.
• They are rich in vitamin B complex.
• Egg whites have fewer calories than egg yolks.
• They tend to be well suited for weight loss. Many people eat only egg whites for their breakfast because they provide a lot of protein and vitamins and are also satisfying. However, we don’t recommend eating “only” egg whites for breakfast. It is better if you combine them with other foods, like a bowl of oatmeal or a fruit smoothie, for example.
• Egg whites are used for many beauty remedies: they are excellent for toning and softening the skin and can different types of irritations.
• Egg whites also have something called a peptide that helps to lower blood pressure.

Benefits of egg yolks

• Egg yolks have more protein than egg whites.
• The yolk is rich in fat. There is about 4 grams of fat per egg, of which only 1.5 grams are saturated or negative fats. The rest are unsaturated fats and are very beneficial to the body. Their cholesterol level is very low and therefore harmless for healthy people. If you tend to have high cholesterol you can somewhat restrict their consumption, but don’t eliminate them completely since their protein index is very beneficial.
• Egg yolk is a powerful source of vitamins and minerals. It is rich in iron, phosphorus, potassium and magnesium. As for vitamins you will find the following: vitamin A, E, D, B9 (folic acid), B12, B6, B2 and B1. Nor should we forget that it is one of the few foods rich in vitamin D.

Other valuable nutrients

• Another fact about egg yolks that we must not ignore: they contain a substance called choline. This is very beneficial for our brain health, for our memory and to improve conditions such as Alzheimer’s or dementia. Impressive without a doubt!
• Egg yolk is also rich in lecithin. What this element does is join with the cholesterol to prevent it from being completely absorbed by the body. Lecithin is essential to nurture and care for our bone marrow, brain, liver, heart and nervous system. It helps care for our heart and also helps to improve memory and concentration. Who can now say that eating egg yolks is unhealthy?!
• There are many people who eat raw egg yolks or combine them raw with smoothies in order to obtain the protein. This is a mistake. Eating raw egg yolks can cause diseases such as salmonella. You should know that it is always better to eat cooked egg yolks since the health properties will remain the same and you will avoid any problems.

In conclusion: Which is more beneficial: egg white or yolks? Both parts are healthy. The egg white is fat free and the egg yolk, even though it has a small amount of saturated fats, is very rich in protein.

What is our recommendation? Eat whole eggs! If you combine them with a varied and balanced diet you will be taking great care of your health. And, on top of that, they’re delicious!