Forget the Egg Whites, Eat the Egg YOLKS

author avatar Dr. Eric Berg 04/01/2024

While recent health trends push people towards consuming only egg whites while avoiding egg yolks, this may actually not be the healthiest choice.

Learn about the health benefits you can gain from consuming egg yolks and how they support your overall health and well-being.

Unveiling the Nutritional Powerhouse: Egg Yolks vs. Egg Whites

The truth about eggs is that both the whites and yolks contain high-quality protein essential for muscle repair and growth. However, contrary to popular belief, there's only a slight difference in their protein content, with 3.6 grams found in the white part of an average large egg while 2.7 grams are housed within the yolk.

This information challenges long-standing misconceptions about eating eggs - specifically yolks - as unhealthy due to associated cholesterol levels.

Egg Yolks - A Treasure Trove Of Essential Nutrients

Beyond just providing us with quality proteins, though, it's where we find vitamins and minerals aplenty; this nutritional wealth truly sets apart yolks from their white counterparts.

Research indicates that they're packed with Vitamin B12 (cobalamin), fat-soluble vitamins such as A, D, E, K1, and K2, along with several key minerals, including calcium, zinc, selenium, and phosphorus.

A single large-sized raw hen's egg houses roughly 21 mg of calcium solely present within its yellow core, contrasted starkly by the meager amount housed inside the shell-less counterpart, i.e., the white portion consisting of merely about 2 mg of the same element.

This humble yet mighty component provides nearly five times more vitamin D, a vital ingredient required for solid bones, circulation, blood clotting, and nerve signal transmission, than what you can get from consuming only the albumen or 'white' part of an egg.

Cooked eggs

The Protein Puzzle: Egg Yolks vs. Egg Whites

It's a widely held notion that egg whites are the best source of protein, while yolks should be eschewed for cholesterol-related worries. However, when we look closer at the nutritional facts of both components, it becomes clear that this isn't entirely accurate.

USDA National Nutrient Database data indicates that each egg white holds 3.6 grams of protein, whereas the yolk contains 2.7 grams.

Unraveling Complete Proteins

A crucial aspect often overlooked is how much protein these parts provide and what kind of proteins they supply. Both sections contribute essential amino acids - the building blocks of proteins - which classifies eggs as one of the few foods offering complete proteins.

This means consuming whole eggs can help ensure your body gets all nine essential amino acids necessary for optimal health and wellness.

Those on low-carb diets who ate three eggs daily found no significant increase in heart disease risk factors or total cholesterol levels despite high dietary cholesterol intake from eating such quantity regularly.

This indicates eating omega-3-enriched eggs may even reduce heart disease risk factors, providing an additional benefit besides greater satiety after breakfast.

Nutritional Synergy Between Yolks and Whites

Combining egg yolks with egg whites can enhance your body's ability to utilize the proteins they contain effectively. This brings us back to appreciating the benefits of consuming whole organic pasture-raised chicken eggs instead of conventional options available today.

These chickens have healthier living conditions, which result in higher-quality nutrition in their eggs. Including them in a healthy diet plan is highly recommended, especially for those following a ketogenic lifestyle.

In recent years, there has been a significant decrease in worldwide egg consumption due to misconceptions about potential risks associated with cholesterol intake.

However, recent research no longer supports restricting cholesterol intake and debunks myths that have been believed for decades.

This new understanding emphasizes the importance of regularly eating balanced meals, particularly for those interested in achieving weight loss goals and maintaining good health.

Unearthing the Mineral Wealth in Egg Yolks

Egg yolks are nutrient-dense powerhouses, often underappreciated due to misconceptions about cholesterol and heart disease risk factors. They house an array of essential minerals like calcium, phosphorus, zinc, and selenium.

The Calcium Content in Eggs

Calcium is a crucial player for healthy bones. It's not just important for bone health but also crucial for muscle function and nerve transmission. When it comes to egg components, the yolk is a clear winner regarding calcium content.

Packing around 21.9 milligrams per serving compared with only 2.3 milligrams found in egg whites, as research indicates, including more yolks in your meals can significantly contribute towards daily dietary intake of this mineral.

Phosphorus and Other Minerals

In addition to being rich sources of calcium, egg yolks offer generous amounts of other vital minerals such as phosphorus, which aids alongside calcium, promoting stronger teeth and bones and helping our body utilize carbohydrates and fats efficiently.

While facilitating protein synthesis needed for cell growth and repair. According to studies on the nutritional value of poultry products, an average-sized yolk contains roughly 66.3 milligrams, whereas the whites offers a mere five milligrams.

Zinc, another abundant element within these yellow orbs, supports immune functions; selenium acts as a potent antioxidant, shielding against harmful free radical damage, thus integral to overall wellness.

Contrary to fears that led to a worldwide decrease in egg consumption over time due to concerns around cholesterol levels or potential increases in heart disease risks, recent findings no longer recommend restricting cholesterol intake from foods like eggs.

In reality, they emphasize the advantages of increasing feelings of fullness when consumed as part of breakfast, which could result in weight loss, mainly if included in low-carbohydrate diets.

Vitamin K2 - A Hidden Gem

Egg yolks are a powerhouse of essential vitamins, contributing significantly to a healthy diet. They are packed with vital nutrients that bolster our overall health. One such nutrient is vitamin K2, which is abundant in egg yolks. This vital nutrient often gets overlooked despite its importance for our health.

Vitamin K2 works synergistically with calcium and other minerals found generously in egg yolks. It directs calcium toward bones and teeth where needed rather than letting it accumulate elsewhere, like arteries or soft tissues.

This underrated vitamin helps maintain strong, healthy bones while reducing heart disease risk factors by preventing arterial calcification.

Choline - The Brain Booster

Besides supporting physical health, egg yolk consumption can enhance cognitive function due to its high choline content, an essential nutrient for brain development and nerve signaling.

According to research studies, adequate choline intake improves liver functionality, boosts memory performance, and positively influences mood regulation since it serves as a precursor for the neurotransmitter acetylcholine, which transmits signals between neurons.

This makes consuming eggs particularly beneficial during pregnancy when fetal growth requires ample choline, especially for neural tube closure, impacting lifelong learning ability and retaining memories later in life.

Given these benefits, opting for pasture-raised organic eggs over conventional ones ensures chickens have access to better quality feed, leading to a more nutritious yield.

Addressing Health Concerns Related to Eggs

Cholesterol - A Misunderstood Nutrient

The notion that eggs increase the risk of heart disease has led many people to reduce their egg consumption. This belief is primarily based on the idea that eating eggs negatively affects blood cholesterol levels due to their high dietary cholesterol content.

However, recent research suggests a different perspective. For instance, a study published in the American Journal of Clinical Nutrition found no significant link between egg consumption and cardiovascular diseases or mortality rates.

Individuals on low-carb diets who consumed three eggs daily experienced improved health markers.

This implies that consuming cholesterol-containing foods like egg yolks may not significantly impact total cholesterol levels, as once thought. Instead, it could raise good cholesterol (HDL) levels, which can help reduce the risk factors associated with heart disease.

Biotin Deficiency - A Potential Hair Loss Trigger

Egg whites are often consumed raw for their high protein content without considering potential drawbacks such as biotin deficiency. Avidin, a protein found in raw egg whites, binds with biotin, blocking its absorption into our bodies.

Cooking eggs reduces the binding ability of avidin, making it safe to consume cooked egg whites without risking symptoms of biotin deficiency, including hair loss and skin problems.

So, when preparing your breakfast, it is advisable to cook both the yolk and white thoroughly.

Choosing Your Eggs Wisely

The type of eggs you consume can significantly influence their nutritional content and the health benefits they offer. It's advisable to opt for pasture-raised organic eggs over conventional ones. Pasture-raised chickens are exposed to fresh air and sunlight and have a natural diet comprising insects and grasses. This lifestyle dramatically enhances the quality of their eggs.

Nutritional Superiority of Pasture-Raised Organic Eggs

Studies indicate that pasture-raised produce eggs richer in omega-3 fatty acids and vitamins A & E than conventionally raised hens. These nutrients play vital roles, such as supporting heart health, boosting immunity levels, and maintaining eye health, among other benefits.

In addition to these nutrient advantages, this variety also contains less cholesterol - thus quelling fears about egg yolks exacerbating blood cholesterol levels when consumed within a healthy diet context.

Gallbladder and Egg Yolk

The connection between gallbladder health and dietary choices, including the consumption of egg yolk, has raised discussions, especially about the formation of sludge in the gallbladder.

Some speculate about the potential impact of dietary factors like egg yolk on gallbladder health.

While research on this topic is ongoing, it's advisable to consider a balanced approach to dietary decisions, considering individual health conditions and consulting medical professionals when necessary.

Maintaining a well-rounded and mindful diet may contribute to overall gallbladder health and well-being.


While there has been a trend toward favoring egg whites over yolks, it's essential to recognize the incredible nutritional value of egg yolks.

They are rich in essential nutrients like proteins, vitamins, and minerals, supporting muscle repair, bone health, immune function, and cognitive function. Recent research suggests that consuming whole eggs, including yolks, does not significantly impact cholesterol levels or increase heart disease risk.

Choosing pasture-raised organic eggs can further enhance their nutritional benefits. By including egg yolks in a balanced diet, individuals can enjoy numerous health advantages and support overall wellness.

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