Eggs are an abundant source of high-quality protein and numerous other nutrients, vitamins and minerals. Eggs are generally very high in cholesterol and fat, however, causing some to criticize this dairy product as a contributor to cardiovascular disease. Much of the cholesterol and fat is held in the yolk of the egg; consuming only the egg whites allows you to reap some of the nutritional benefits of eggs while reducing the adverse effects.
Calories
The egg-white portion of one large egg contains 16 calories; by comparison, the egg yolk contains 54 calories. The calories in an egg white contribute less than 1 percent of the daily caloric value for a 2,000-calorie diet, whereas the yolk represents about 3 percent. A whole egg, including both egg white and yolk, contains 70 calories and represents about 4 percent of the daily caloric value of a 2,000-calorie diet.
Protein
Egg whites contain more protein than yolks. The egg white from one large egg contains 3.6 g of protein, whereas the yolk contains just 2.7 g. Adults on a 2,000-calorie diet typically need at least 50 g of protein a day, so an egg white represents about 7 percent of the needed daily value for this nutrient.
Carbohydrate
Eggs do not provide a significant dose of carbohydrate, although both the egg white and yolk contain a small amount. The egg white from one large egg contains about 0.24 g of carbohydrate, while the yolk contains 0.61 g. A 2,000-calorie diet requires at least 225 g of carbohydrate each day, so an egg white would account for less than 1 percent the daily value for this nutrient.
Fat and Cholesterol
Egg whites have a significant advantage over the yolk with regards to fat and cholesterol content. The egg white from one large egg contains 0.06 g of fat, while the yolk contains 4.5 g. The yolk also contains 1.6 g of saturated fat and 185 mg of cholesterol, while the egg white contains none. Eggs contain some healthy unsaturated fats as well, which are also found only in the yolk. Unsaturated fats can reduce cholesterol, whereas saturated fats increase your cardiovascular risk.
Sodium
Most of an egg's sodium content is found in the egg white. The egg white of one large egg contains 55 mg of sodium, while the yolk contains just 8 mg. Excess sodium can contribute to high blood pressure, and diets with a sodium intake greater than 1,500 mg per day are associated with an increased risk of cardiovascular disease.
Additional Micronutrients
While many of an egg's harmful ingredients exist in the yolk, the yolk holds most of the egg's vitamins and minerals. The yolk contains 116 mg of choline, generally grouped with the B vitamins, while the egg white contains less than 1 mg. Egg whites do contain a significant amount of potassium and moderate amounts of phosphorous and magnesium. The yolk, however, provides an abundance of vitamins A and D, folic acid, calcium and more than 10 times the phosphorous of the egg white.
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