The Great Egg
I eat 2-3 eggs every morning. Who doesn't love eggs?! I mean, talk about a versatile food! Spice em up, avocado, bacon, salsa, ketchup, whatever you fancy, they're DELICIOUS and HEALTHY and EASY! Stacked full of protein, Wheaties got nothing on eggs - the real breakfast of champions!
So what's better for you athletes, the egg yolks or the egg whites? Hold your socks on, I'm about to break it down...
The egg yolk is about 55 calories of fat-soluble vitamins, essential fatty acids, PROTEIN and other nutrients (see below). While there has been debate over the amount of cholesterol in the egg yolk, new research shows that moderate consumption does NOT have a negative impact on cholesterol. Research suggests that it is actually saturated fat that raises cholesterol rather than dietary cholesterol (such as that which is in the yolk). (I am not a doctor. All of my information comes from the USDA and research. Talk to your own doctor for your own dietary needs).
The egg white is about 20 calories of sodium, PROTEIN, magnesium, potassium, and other nutrients (see below). Low calorie - fat free, and packed with protein. Who can beat that!?
Did you notice all the PROTEIN ^^ WooHoo!
Let's break it down even further...
Let's break it down even further...
Nutrients: Egg Yolks Versus Egg Whites (courtesy of the USDA)
| Nutrient | White | Yolk | % Total in White | % Total in Yolk |
| Protein | 3.6 g | 2.7g | 57% | 43% |
| Fat | 0.05g | 4.5g | 1% | 99% |
| Calcium | 2.3 mg | 21.9 mg | 9.5% | 90.5% |
| Magnesium | 3.6 mg | 0.85 mg | 80.8% | 19.2% |
| Iron | 0.03 mg | 0.4 mg | 6.2% | 93.8% |
| Phosphorus | 5 mg | 66.3 mg | 7% | 93% |
| Potassium | 53.8 mg | 18.5 mg | 74.4% | 25.6% |
| Sodium | 54.8 mg | 8.2 mg | 87% | 13% |
| Zinc | 0.01 mg | 0.4 mg | 0.2% | 99.8% |
| Copper | 0.008 mg | 0.013 mg | 38% | 62% |
| Manganese | 0.004 mg | 0.009 mg | 30.8% | 69.2% |
| Selenium | 6.6 mcg | 9.5 mcg | 41% | 59% |
| Thiamin | 0.01 mg | 0.03 mg | 3.2% | 96.8% |
| Riboflavin | 0.145 mg | 0.09 mg | 61.7% | 48.3% |
| Niacin | 0.035 mg | 0.004 mg | 89.7% | 9.3% |
| Pantothenic acid. | 0.63 mg | 0.51 mg | 11% | 89% |
| B6 | 0.002 mg | 0.059 mg | 3.3% | 96.7% |
| Folate | 1.3 mcg | 24.8 mcg | 5% | 95% |
| B12 | 0.03 mcg | 0.331 mcg | 8.3% | 91.7% |
| Vitamin A | 0 IU | 245 IU | 0% | 100% |
| Vitamin E | 0 mg | 0.684 mg | 0% | 100% |
| Vitamin D | 0 IU | 18.3 IU | 0% | 100% |
| Vitamin K | 0 IU | 0.119 IU | 0% | 100% |
| DHA and AA | 0 | 94 mg | 0% | 100% |
| Carotenoids | 0 mcg | 21 mcg | 0% | 100% |
As you can see the egg YOLK actually has more nutrients. But look at all that protein in the white...
I'm going to say to get the best of the best - EAT THE WHOLE EGG!
How do you like YOUR eggs?