Do you eat egg yolks when you eat eggs? Are egg yolks more nutritious than whites? Sindy Po, a nutritionist at Mischlo Nutrition and Health Center, pointed out that for the same egg, the nutritional value of the yolk and egg white is very different. Although egg whites are low in calories and fat, egg yolks have 10 major nutrients, which are 4 major advantages over egg whites. One of the nutrients is 286% higher than protein, which can help nourish the brain and enhance memory!
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Egg Yolk vs White Nutritional Value
Egg yolk and egg white, which country has higher nutritional value?Nutritionist Bu Shanhengzai“Mischlo Nutritionist” facebook pagePost a post comparing the nutritional value of egg yolk and egg white. Among the 8 nutrients, the calories, protein, fat, calcium, vitamins A, D and E are as follows:
egg yolk protein nutritional value
1 egg white (33 grams)
Calories: 17 kcal
Protein: 3.6 grams
Fat: 0.06 g
Vitamin A: 0 micrograms
Vitamin D: 0 micrograms
Vitamin E: 0mg
Calcium: 2 mg
1 egg yolk (17g)
Calories 54 kcal
2.7 grams of protein
4.5 grams of fat
Vitamin A 64.8 micrograms
Vitamin D 0.92 mcg
Vitamin E 0.44 mg
Calcium 22 mg
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Egg yolk contains 10 nutrients that can nourish the brain and enhance memory
Nutritionist Bu Shanheng said that if we only look at calories and fat, egg whites are indeed lower in calories and fat than egg yolks, and contain more protein. But she emphasized that in terms of nutrition, low calorie does not mean healthier. Egg yolk contains many nutrients that protein cannot match. The 4 major advantages of egg yolk are as follows:
Top 10 Nutrients of Egg Yolk and Their Home Value
1. Rich in Omega 3 fatty acids, including DHA and EPA, which help the development and health of eyes and brain.
2. Contains fat-soluble vitamins A, D and E.
3. Contains choline, egg yolk is a good food source, and choline is very important for the nervous system and normal brain operation, and is an important component of the neurotransmitter acetylcholine. The choline content of egg yolk is 286% higher than that of white.
4. Rich in minerals, including calcium, iron, zinc and phosphorus, etc., the content of these minerals is higher than that of protein.
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Nutritionist Bu Shanheng reminds you to eat a whole egg to get the most balanced nutrition and absorb the most nutrients.
Eating Eggs Raises Cholesterol? Can’t eat too many eggs?
Nutritionist Bu Shanheng pointed out that the United States has previously canceled the upper limit of dietary cholesterol intake. Authorities pointed out that research data prove that dietary cholesterol intake does not have much impact on blood cholesterol levels. Currently, there is no upper limit on the intake of eggs or egg yolks.
Nutritionist Bu Shanheng pointed out that adults are recommended to consume 5 to 8 taels of protein (including seafood, meat, eggs, etc.) per day. In terms of daily diet, as long as the intake of protein foods such as meat, seafood, and eggs does not exceed the standard, and the diet is balanced and diversified, it will be fine.
