Eggs have been a popular topic of discussion in the media, given the high prevalence of heart disease in the U.S. and the relationship with cholesterol content of the diet. Although egg yolks do contain a hefty dose of cholesterol compared with egg whites, they also are a source of unsaturated fat and protein, as well as vitamins and minerals.
Cholesterol
One egg yolk contains 210 mg of cholesterol, fulfilling 70 percent of the daily value based on a 2,000-calorie diet, according to LIVESTRONG's MyPlate. In contrast, one egg white does not contain cholesterol. To prevent heart disease, the American Heart Association recommends no more than 300 mg of cholesterol per day. That drops to no more than 200 mg if you have heart disease and are fighting it.
Fat
An egg yolk contains 1.6 g of saturated fat and 2.7 g of unsaturated fat. Egg whites, however, do not contain fat. While you should limit saturated fat because of its link to heart disease, unsaturated fat has beneficial effects on blood cholesterol and plays an important role in the diet.
Protein
Both egg whites and egg yolks contain some protein, with 4 g in one egg white and 2.7 in one egg yolk. Eggs are an important source of protein for vegetarians since they do not eat meat. The protein in an egg is considered complete and provides all the essential amino acids. Protein helps delay gastric emptying and provides a sense of satiety, preventing overeating.
Vitamins and Minerals
Some essential vitamins and minerals are present in both the egg whites and yolks. One egg white contains 8 percent of the daily value of riboflavin, while one egg yolk contains 5 percent of the daily value for vitamin A, as well as 14 percent of the daily value for vitamin B-12, based on a 2,000-calorie diet. The yolk can be an important source of vitamin B-12 for vegetarians because they don't get it from meat.
References
- LIVESTRONG MyPlate: Egg Yolk, Raw, Fresh
- LIVESTRONG MyPlate: 1 Large Egg White
- American Heart Association: Frequently Asked Questions About Some Common Foods
- MedlinePlus: Protein in Diet
- U.S. Department of Agriculture: Nutrient Database: Egg, Yolk, Raw, Fresh
- National Institutes of Health Dietary Supplement Fact Sheet: Vitamin B12
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