Eggs are a great source of protein and nutrition, and like other naturally prepackaged food sources are complex in the range of micro and macronutrients that make them up.

The yolk of the egg has been considered by many as the unhealthier component of the egg due to the cholesterol it contains. And the white has been considered the “leaner” portion being that is made up protein and no cholesterol, but it also lacks most of the micronutrients (vitamins and minerals) that the yolk contains.

So which is a better choice – the six-egg white omelet or its two-whole egg counterpart?

 

Nutrient Content of a Large Egg

 

Nutrient (unit) Whole Egg Egg White Egg Yolk
Calories (kcal) 72 17 55
Protein (g) 6.3 3.6 2.7
Carbohydrate (g) 0.36 0.24 0.61
Total fat (g) 4.8 0.06 4.5
Monounsaturated fat (g) 1.8 0 2
Polyunsaturated fat (g) 1 0 0.72
Saturated fat (g) 1.6 0 1.6
Trans fat (g) 0.02 0 0.02
Cholesterol (mg) 186 0 184
Choline (mg) 126 0.4 116
Riboflavin (mg) 0.2 0.15 0.09
Vitamin B12 (mcg) 0.45 0.03 0.33
Folate (mcg) 24 1 25
Vitamin D (IU) 41 0 37
Vitamin A (IU) 270 0 245
Vitamin B 6 (mg) 0.09 0 0.06
Thiamin (mg) 0.02 0 0.03
Vitamin E (mg) 0.5 0 0.44
Selenium (mcg) 15.4 6.6 9.5
Phosphorous (mg) 99 5 66
Iron (mg) 0.88 0.03 0.46
Zinc (mg) 0.65 0.01 0.39
Calcium (mg) 28 2 22
Sodium (mg) 71 55 8
Potassium (mg) 69 54 19
Magnesium (mg) 6 4 1

 

Source: U.S. Department of Agriculture, Agricultural Research Service, 2010. USDA National Nutrient Database for Standard Reference, Release 23. Nutrient Data Laboratory Home 

Discrepencies between nutrient levels in the white+yolk vs. the whole egg are due to sampling error.

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