When considering eggs for breakfast, you must know the difference between the nutritional content of egg whites and egg yolks. While egg whites are the primary source of protein, egg yolks are very high in cholesterol and fat. For those who are dieting and limiting cholesterol intake, egg whites are overall much healthier to consume.
Food Pyramid
According to the U.S. Department of Agriculture, the protein-rich groups that provide proper nutrients and are necessary for the maintenance of a healthy body include meat, chicken, fish, seed, nuts and eggs. When choosing from this protein-rich food group, you must be aware of saturated fats and cholesterol content. Only animal-based foods contain cholesterol; very high cholesterol is found in egg yolks, but the egg whites are cholesterol-free.
Cholesterol
There is good cholesterol and bad cholesterol. Your cells and liver make about 75 percent of blood cholesterol, and the other 25 percent comes from the food you consume, according to the American Heart Association. The good cholesterol, known as HDL, keeps the LDL, which is the bad cholesterol, from clogging the arteries. When too much LDL circulates in the blood, chances of heart attack and stroke will increase.
Egg Whites vs. Egg Yolks
One large egg contains 6.29g of protein, of which 3.6g come from the egg white. According to a food exchange list compiled by the American Dietetic Association, one serving of egg whites, which is the egg white of two eggs, contains 35 calories and 1g of fat. One serving of one medium-sized egg with the yolk and egg white contains 75 calories and 5g of fat.
Significance
When cooking, you can substitute regular eggs for egg whites in recipes. For example, when baking a cake, instead of using two whole eggs, use four egg whites. The cake will turn out the same, except it will have fewer calories, fat and cholesterol. Also, when dining out you may request egg whites or egg substitutes in place of regular eggs.
Considerations
Eating egg whites only may be beneficial to those who are watching their cholesterol and weight. However, egg yolks do contain some nutrient content. According to American Council on Science and Health, most of the vitamins and minerals in eggs---such as vitamin A, vitamin B6, vitamin B12, folate, iron and zinc---are found in the yolk, as well as part of the protein.
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