By Monika Agrawal | NavbharatTimes.com • 15 Nov 2025 • 11:00 AM
Eggs are widely considered one of the most nutritious foods on the planet. They support muscle strength, improve brain function, and are packed with essential vitamins and minerals. But a common question that troubles many people is: Which part of the egg is healthier — the white or the yolk?
For years, we have heard the phrase, “Sunday ho ya Monday, roz khao ande,” and with good reason. Eggs are often called a powerhouse of nutrition. They fit perfectly into a balanced diet and also help in weight management.
A research study suggests that eggs contain over 13 essential vitamins and minerals, including Vitamin D, Vitamin B12, selenium, choline, and iodine. However, the nutritional value of the egg white and egg yolk differs significantly — and understanding this difference is essential.
Eggs: A Treasure of Nutrients
Eggs contain high-quality protein, healthy fats, essential vitamins, and minerals. Their biological value is around 100, making them one of the best sources of natural protein.
They also contain choline, a nutrient vital for brain health and fetal development.
Modern research shows that consuming eggs in moderation can even support heart health.
Egg White (Albumen)
Egg white makes up nearly 60% of the egg’s weight.
It contains:
- High-quality protein
- Very low fat and calories
- Small amounts of Vitamin B2 (riboflavin)
- Minerals like potassium, magnesium, and sodium
However, egg whites do not contain fat-soluble vitamins.
Egg Yolk
Egg yolk contributes 30–35% of the egg’s weight, and is rich in:
- Healthy fats
- Good cholesterol
- High-quality protein
- Unsaturated fats beneficial for heart health
- Vitamin A, Vitamin D, Vitamin B12
- Iron and omega-3 fatty acids
In short, the yolk is the nutrient-dense portion of the egg.
Which One Is More Nutritious?
Both parts offer unique benefits.
- Egg whites are low in calories, contain no cholesterol, and are ideal for people managing weight or athletes requiring pure protein.
- Egg yolks contain most of the vitamins, minerals, antioxidants, and healthy fats that support overall health.
Protein: White vs. Yolk
Studies show:
- 100 g egg white = 10.8 g protein
- 100 g egg yolk = 16.4 g protein
While egg white is considered the primary protein source, gram-for-gram the yolk actually contains more protein along with additional nutrients.
Who Should Eat What?
Your choice depends on your health goals:
- For weight loss, bodybuilding, or athletic performance, egg whites are ideal because they contain zero fat and no cholesterol.
- For brain health, hormones, eyes, and overall nutrition, egg yolks offer greater benefits due to their vitamin and antioxidant content.
Disclaimer
This article provides general information only. It is not a substitute for medical advice or treatment. Always consult your doctor for personalised guidance. Navbharat Times does not take responsibility for the accuracy or impact of the information.
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