Egg whites and egg yolks

Knowing your egg yolk from your white

Fresh free-range eggs are full of good things, from vitamins and minerals to essential fats and proteins. But have you ever wondered if egg whites are better for you than egg yolks? Or, which half contains which vitamins? Let’s find out.

Not quite the information you were looking for? Read about eggs and cholesterol and the protein content of eggs in more detail.

Let's start with the egg yolk

Egg yolks contain vitamin A, vitamin B12 and vitamin B2 (also known as riboflavin). So they help to keep your skin, eyes, blood, immune system, nervous system and metabolism nice and healthy. They also have plenty of folate, which is good for your blood and immune system and especially useful for mums-to-be.

Egg yolks also contain important minerals like phosphorus, iodine and selenium which help to keep your body healthy, beneficial polyunsaturated and monounsaturated fats, and essential omega-3 fatty acids that help to look after your heart, brain and eyesight.

We often associate egg whites with protein, but the yolks have a lot to offer too. Protein helps your cells grow and heal, fighting illness and keeping you fit and healthy. It’s actually more concentrated in egg yolk than egg white, but because there’s more white than yolk in an egg, the white contains more overall.

Egg yolk, per 100g contains:

Energy: 1437 kJ or 347 kcal
Water 48.8g
Nitrogen 2.62g
Protein: 16.4g
Fat: 31.3g
Carbohydrates: Trace

The goodness in egg whites

Egg white, or albumen, is the clear liquid inside an egg that turns white and solid when cooked. Its day job is to cushion the yolk and stop it breaking, but egg white is also great to eat and full of the nutrients your body needs.
People trying to eat healthily often love egg whites because they contain lots of good quality protein, but hardly any calories – and no fat or carbohydrate. This protein helps to look after your muscles and bones. So, if you’re trying to get more protein into your diet, maybe because you’re exercising a lot, egg whites are a healthy, natural choice that’s really affordable too.

Egg white, per 100g contains:

Energy: 184 kJ or 43 kcal
Water 87.3g
Nitrogen 1.73g
Protein: 10.8g
Fat: Trace
Carbohydrates: Trace