Many people who are trying to stay “healthy” or trying to get lean, they believe that they can’t eat the egg yolk, only the egg white.

These people are torturing themselves (due to lack of taste) for no reason, let me tell you why you should be getting some egg yolk nutrition in your body.

The main complaint of egg yolk nutrition

Full of Cholesterol and fat is the main complaint I hear from “strictly egg white” consumers, but these yolks are filled will large amounts of nutrients, mainly essential fatty acids and fat-soluble vitamins. I’ve actually read somewhere, that eating a few eggs a day would be almost equivalent in benefits as taking a multi-vitamin. Guess what, the egg yolk contains most of these nutrients.

Here are some (but definitely not all) of the egg yolk nutrients that you are missing out on when you throw away your yolk.


Egg Yolk Nutrition

  • Almost half the protein
  • Omega 3 & 6 fatty acids
  • lutein
  • Vitamin K, D, E, A, B12, B6
  • Thiamin
  • Zinc
  • Iron
  • Calcium

Every process/action of the body is due to a chemical reaction in the body. When you lack the essential micro-nutrients like the ones above, your macro-nutrients (protein, carbs, fat) are far less effective. It’s like trying to build a hotel on a weak foundation, NOT SMART.


Cholesterol affects

As for Cholesterol, Cholesterol alone doesn’t cause heart disease. The amount of cholesterol you take in doesn’t affect the amount of cholesterol in your body. Only about 30 percent of the population will have increased cholesterol levels due to cholesterol consumption. Increased consumption only increases only “good” cholesterol, not “bad. LDL carries cholesterol in your blood and does play a role when it comes to heart disease, but it’s not the cause.

Think of it this way. Damage to your arteries are the “bad guys’ and cholesterol is the police. When the bad guys are around (damage) the police comes and cleans it up (cholesterol). If there are a lot of bad guys around frequently (lots of damage), the police will stick around. This is when you start to develop cholesterol problems. As you can see, cholesterol wasn’t the problem it was the solution that lead to another problem.

Deficient diets, poor metabolisms, and built up toxins destroy the LDL particles causing oxidized LDL, which leads to the development of heart disease. If you already have high cholesterol or heart problems you shouldn’t be eating yolks because you already have high amounts of oxidized LDL. There are so many other factors that can contribute to heart disease, that if you don’t have heart or cholesterol problems already, go ahead and eat the yolks. This information is for a healthy individual with no heart or cholesterol problems.


Now for the part you have been waiting for, Egg Yolk nutrition and its affect on body fat.

There is roughly 5 grams of fat in an egg (depends on which size you get). Most of this fat is located in the yolk, but roughly 70% of the fat is unsaturated fats, which are essential to building muscle and can actually aid burning fat. There are approx. 80 calories in an egg, in which 60 calories are located in the egg yolk. So excess calories are the only way an egg could hinder your fat burning.

To sum it up.

Egg yolks are extremely beneficial and I believe shouldn’t be taken out of your diet entirely (if at all, lol). Eating egg yolks will increase your calorie consumption, which could hinder fat burning (because a calorie deficit is needed to lose fat) but seriously are you eating that many eggs to the point you calories will skyrocket???? Also, from my previous experience, only eating egg whites may decrease my calorie count, but due to the lack of taste I just ate those calories in other meals and sources. I much now prefer to get my calories from egg yolks, obtain the vast nutrients, and eat a little less of something else to keep my calories in the same place. I also found that due to the lack of flavor I was craving flavor elsewhere which resulted in me obtaining flavor from other sources which were typically less healthy.

You should keep your egg yolks if you enjoy eating them. I’m sure there are many other food sources that you should eliminate well before egg yolks. I recommend to minimize your calorie consumption and increase your protein consumption is egg whites. Eat X amount of whole eggs and X amount of extra egg whites to increase the protein content.