Eggs are more expensive than they’ve been in years. But before you cross them off your grocery list, it’s worth taking a second look at their impressive nutrition profile.
“Eggs are packed with essential nutrients and offer a balanced mix of macronutrients and micronutrients,” says registered dietitian Kaitlyn Czaplicki. But what about the yolks specifically?
Egg yolks contain important nutrients such as choline, vitamins A, D, E and B, lutein and selenium. And while they were once blamed for raising cholesterol, research now shows that eggs can be part of a healthy diet for most people. Of course, speak with your doctor for nutrition advice tailored to your health history. That said, “Eating one to two eggs daily is unlikely to raise cholesterol levels,” says registered dietitian nutritionist Jason Ewoldt. “Generally, the culprit behind elevated cholesterol is a high intake of saturated fat.”
Yolks contain around 1.5 grams of saturated fat each, and it is recommended that most people limit saturated fat to about 13 grams a day. “That means you can eat the whole egg but cut back on the bacon and butter,” Ewoldt adds
The benefits of eggs
A 2019 review pointed to the health benefits of both the yolk and the white. But keep in mind, eggs on their own aren’t a magic fix—they’re best eaten as part of a balanced, nutritious diet.
- Gut health: Long-term oxidative stress in the gut can lead to chronic issues such as inflammatory bowel disease. Eggs contain antioxidants like vitamins A and E and selenium, which may help reduce inflammation, says Ewoldt.
- Stronger immunity: Both the yolk and white contain compounds that may support immune cell production—your body’s defence system against illness and infection.
- Lower blood pressure: Egg yolks contain peptides (chains of amino acids) that have shown antihypertensive effects. However, these studies were done in rats using isolated peptides, not from eating whole eggs, Ewoldt explains.
- Eye health: “The yellow-orange colour of the yolk reflects carotenoid content in the hen’s diet,” says Czaplicki. “Carotenoids in yolks support vision and may help reduce the risk of age-related macular degeneration.” Eggs also provide lutein and zeaxanthin—two nutrients that may protect eyesight as you age.
- Weight support: Eggs are low in kilojoules and rich in nutrients. They’ve been shown to promote fullness, which can help with appetite control and weight management.
Egg yolk nutrition
Egg yolks are made up of roughly 15% protein and 27% fat, with the rest mostly water and a small amount of essential minerals such as phosphorus, selenium, zinc and iron. While these minerals make up a smaller portion of the yolk, they play a key role in important bodily functions, including bone health and metabolism, says Czaplicki. The yolk is also rich in fat-soluble vitamins A, D, E and K, as well as several B-group vitamins like B1, B2, B5, B6, B9 and B12.
Egg white nutrition
Egg whites are made up of around 90% water, with nearly all the rest coming from protein. They’re an excellent source of high-quality, complete protein—meaning they contain all nine essential amino acids. Egg whites are naturally low in kilojoules and fat and contain no cholesterol, which makes them a go-to option for anyone trying to boost their protein intake without adding too many kilojoules.
Should you eat the whole egg?
In short, yes. “You should eat the whole egg,” says Czaplicki. “Egg proteins are spread evenly between the white and the yolk, while lipids, vitamins and minerals are mainly found in the yolk. Eating the whole egg gives you access to a wider range of nutrients.”
Beyond the better-known nutrients, eggs also contain other bioactive compounds that scientists are still uncovering. Researchers have identified hundreds of unique proteins throughout the egg and many of their functions are still being studied. It’s possible that eggs provide health benefits we don’t fully understand yet, says Czaplicki.
Are eggs and egg yolks a good source of protein?
Eggs are a moderate source of protein, with one large egg offering around six grams. Yolks account for slightly less than half of that, according to Ewoldt.
Are eggs safe to eat during the bird flu outbreak?
“To date, there’s no evidence that anyone has contracted avian flu from properly cooked eggs,” says Ewoldt. Proper cooking means reaching an internal temperature of 74°C—about the point when both the yolk and white are firm.
The bottom line
Eggs provide a good mix of protein, vitamins and minerals—including antioxidants that may help reduce inflammation linked to chronic disease. Most people can safely eat one to two eggs per day without it affecting their cholesterol levels. For the most nutritional benefit, eat the whole egg.
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