Egg yolks? Why not!

Farm raised brown chicken eggs

“Eggs are rich in cholesterol, it is better to eat only white but not the yolk”

 

A lot of people may think eating egg yolks will cause an elevation in blood cholesterol level and hence they will just eat the white. In fact, you are throwing away a lot of nutrition when you throw away the yolks.

 

Egg whites literally contain just water and high-quality protein. While the yolks contain almost as much protein as the white, they also contain the heart-healthy monounsaturated fats, omega-3 fatty acids, and some other vitamins such as vitamin A, D, and B12. These vitamins are essential for maintaining good vision and healthy bones, and for the synthesis of red blood cells.

 

The cholesterol content in an egg comes entirely from the egg yolk. One medium-size egg has 186mg of cholesterol, which is nearly 60% of the upper limit of the daily recommended intake. However, most of the cholesterol in your body is synthesized in the liver, not from the foods we eat. The amount of dietary cholesterol has a fairly small impact on your blood cholesterol levels. The true thing in food that drives up the blood cholesterol levels is saturated fat. Yet, an egg yolk usually contains less than 2g of saturated fat, which is not even one-tenth of the upper limit of the daily recommended intake of saturated fat. There is in fact more heart-healthy monounsaturated fat in an egg yolk than saturated fat!

 

Therefore, healthy people can eat maximally 5 eggs per week, while people with cardiovascular diseases or hypercholesterolemia should limit their intake to no more than 3 eggs each week.

 

  Chicken Egg
(Medium-size)
Duck Egg Quail Egg
Energy(kcal) 63 130 14
Total fat(g) 4 10 1
Total cholesterol(mg) 186 619 76
Saturated fat(g) 1 3 0
Monounsaturated fat(g) 1.7 4.6 0.4