Are You Afraid of Yolks?
Good Morning! I hope everyone had a great 4th! This morning’s post was unplanned – but I thought of it while devouring a runny egg on toast with my breakfast. I’ve always found the debate on eggs to be interesting because they’re packed with so much nutrition and yet there’s always been a huge “fear factor” about the amount of cholesterol that’s in the yolk. Poor eggs…they’ve gotten such a bad rap in the past, and yet now, especially as I hear more people going ‘Paleo,’ eggs are making a comeback. Well…they were never all that bad for you to begin with, especially (as with anything) when eaten in moderation as part of a healthy diet (blah, blah, blah,…I know – we’ve all heard it before :)) Well – I’m not going to go into a long, lengthy discussion on eggs, but I thought it might be interesting to know exactly what’s in the white and the yolk, and what makes the yolk so nutritious.
1 large egg contains about 70 calories and 6 g protein. Here’s a website that breaks down exactly what nutrients are in the white and the yolk:
Egg Whites: Contain just over 50% of the total protein in a large egg (3.6g vs 2.7g in the yolk). The whites also contain more magnesium, potassium and sodium, niacin and just under 50% of the total selenium in a large egg.
Egg Yolks: Contain most of the calcium, iron, phosphorus, copper, zinc, manganese, selenium, thiamin, riboflavin, pantothenic acid (a B vitamin), vitamin B6, B12, Folate (95% of the total amount in the egg!),the fat soluble vitamins A, D, E and K, essential fatty acids (DHA) and carotenoids (like beta-carotene which is essential for good eye health). The yolk also has 215mg of cholesterol – but that’s only a fraction of the cholesterol that your body produces on its own (and besides, cholesterol is essential for the maintenance of cell membranes – it provides structure to them, and is also important for the production of hormones)
So bottom line: Eat the whole egg, or even two on the odd occasion. I have a whole egg on most days of the week, plus a couple of egg whites as part of breakfast (or lunch sometimes). I buy organic eggs – yes they’re more expensive, but I like to know that the eggs I eat are coming from hens that are treated fairly and ethically. And FYI – brown eggs are no more or less nutritious than white eggs – they just come from different hens…
Have an egg-cellent day (cheesy I know – but I couldn’t help it! 😉