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Yolk vs. Egg white — Health Impact and Nutrition Comparison

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Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on March 20, 2024
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Yolk
vs
Egg white

Summary

Egg yolk is much higher in calories and most nutrients, including fats, carbohydrates, vitamins A, D, E, and K, vitamins B9 and B12, as well as iron, phosphorus, calcium, and more. Egg whites are very high in protein while also being richer in vitamin B3, potassium, and magnesium.

Moderate consumption of eggs can provide substantial nutrients necessary for overall health; however, excessive intake may lead to detrimental effects, such as diabetes and cancer.

Introduction

Egg whites and egg yolks serve separate, distinct purposes in nature. Because of this, they have very different nutritional profiles.

In this article, we will dive into their specific differences or similarities and see how they affect our health. 

Egg yolk functions as the primary source of nutrients for the chicken embryo. Egg whites, on the other hand, primarily play a protective role for the embryo, being situated between the embryo and the hard eggshell while also providing additional nutrition. Egg white is also often called albumen, based on the predominant protein found in it.

Taste and Use

Because of the nutritional differences, the yolk tastes richer than egg white. Egg white is often used to add airy texture and foam to a dish, while yolk can act as an emulsifier.

Egg white is often separated from the yolk to make meringue, macaroon, or egg white omelets.

Egg yolk can also be used on its own to make mayonnaise, custard, and hollandaise sauce.

Interestingly, egg whites have been used not only in the kitchen but also as a binding agent in photography, bookbinding, and wine-making, while yolk has been used in painting and microbiology.

Sizes

Naturally, different sizes of eggs contain different amounts of the same nutrients. The USDA has divided egg sizes into five groups (1).

  • Small: 43g (1.5oz)
  • Medium: 50g (1.75oz)
  • Large: 57g (2oz)
  • Extra-large: 64g (2.25oz)
  • Jumbo: 71g (2.5oz)

Of this, egg white accounts for about 67% of the liquid weight, whereas yolk makes up the other 33% (2).

Nutrition

We know that yolk and egg white are both highly nutritious, but which one provides more macronutrients, minerals, and vitamins?

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
4
:
Contains more Protein +45.5%
Contains more Fats +15511.8%
Contains more Carbs +391.8%
Contains more Other +169.8%
Contains more Water +67.4%
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Protein +45.5%
Contains more Fats +15511.8%
Contains more Carbs +391.8%
Contains more Other +169.8%
Contains more Water +67.4%

Macronutrients and Calories

Egg yolk is considerably denser in nutrients, containing only 52% water, whereas egg white consists of 88% water.

One average size of egg white is considered to be 33g, while an egg yolk’s serving size is equal to 17g.

Calories

Egg yolk alone is a high-calorie food, containing 322 calories per 100g. However, the yolk is usually not consumed in those amounts. One serving size of yolk contains 55 calories.

Egg white has much fewer calories, with 52 calories in a hundred grams.

Protein

Egg white is a rare food that consists almost entirely of protein and water. Egg white is commonly referred to as albumen due to its main protein.

Egg yolk is nutritionally denser overall, and 100g of egg yolk contains 15.86g of protein, whereas egg white contains 10.9g. 

When comparing 100g of egg whites and yolks, egg yolk contains 5g more protein. However, when comparing the protein content per serving, egg white has 0.9 grams more protein.

The protein found in yolk and egg white is highly nutritious, containing large amounts of all essential amino acids. Yolk protein is a little richer in most of these amino acids.

Fats

The yolk has a rich fat content, containing 26.54g of fats per 100g and 4.5g per yolk. In contrast, egg white contains only a negligible amount of fats.

The predominant fat types in egg yolk are monounsaturated fats (11.7g), closely followed by saturated fats (9.55g), leaving polyunsaturated fatty acids (4.2g) in the last place.

Egg yolk is very high in cholesterol. A 100g of egg yolk contains 1085mg of cholesterol, whereas one egg yolk (17g) contains 184mg. According to Food and Drug Administration, daily cholesterol intake should not exceed 300g (3).

One of the most important fats found in yolk is called lecithin. This fat is partially responsible for many health effects and physicochemical properties of egg yolk, including the yellow color.

Carbohydrates

Yolk also contains higher amounts of carbohydrates. However, both egg white and yolk do not contain fiber and are very low in sugars.

Vitamins

Egg yolk is significantly richer in most vitamins. A 100g of egg yolk covers the recommended daily values of vitamin B2 by 40%, vitamin B5 by 60%, vitamin B9 (folate) by 36.5%, vitamin B12 by 81%, vitamin D by 36.3%, and vitamin A RAE by 42%.

Egg yolk is also richer in vitamin B1, vitamin E, and vitamin K.

Egg white is rich only in vitamin B2, providing 33% of the recommended daily value per 100g serving. Egg white contains insignificant amounts of other B-complex vitamins and is absent in fat-soluble vitamins A, D, E, and K, as they cannot exist in the fat-free environment of egg whites.

Both egg white and yolk entirely lack vitamin C.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yolk
10
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +4300%
Contains more Vitamin B2 +20.3%
Contains more Vitamin B5 +1473.7%
Contains more Vitamin B6 +6900%
Contains more Folate +3550%
Contains more Vitamin B12 +2066.7%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +337.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +4300%
Contains more Vitamin B2 +20.3%
Contains more Vitamin B5 +1473.7%
Contains more Vitamin B6 +6900%
Contains more Folate +3550%
Contains more Vitamin B12 +2066.7%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +337.5%

Minerals

Egg yolk is richer in almost all minerals as well. The yolk is especially rich in selenium, phosphorus, iron, zinc, and choline. The yolk is also richer in calcium, copper, manganese, and choline. The yolk is also much lower in sodium.

Even though the yolk is 2.8 times richer in selenium, egg white can also be considered rich in selenium. Egg white is also comparably higher in magnesium and potassium than egg yolk.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yolk
8
:
Contains more Calcium +1742.9%
Contains more Iron +3312.5%
Contains more Phosphorus +2500%
Contains less Sodium -71.1%
Contains more Zinc +7566.7%
Contains more Copper +234.8%
Contains more Manganese +400%
Contains more Selenium +180%
Contains more Magnesium +120%
Contains more Potassium +49.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +1742.9%
Contains more Iron +3312.5%
Contains more Phosphorus +2500%
Contains less Sodium -71.1%
Contains more Zinc +7566.7%
Contains more Copper +234.8%
Contains more Manganese +400%
Contains more Selenium +180%
Contains more Magnesium +120%
Contains more Potassium +49.5%

Glycemic Index

Both egg white and yolk contain so few carbohydrates that measuring the glycemic index would be exceedingly difficult. For this reason, their glycemic index values are assumed to fall in the low category.

Eating egg white or yolk alone should not have much effect on your blood glucose levels (4).

Acidity

Egg white has a pH value ranging from 7.6 to 9.2. The egg white's pH increases as the egg ages (5).

On the other hand, egg yolk has a pH value ranging from 6 to 6.9. The pH of egg yolk decreases during egg storage (5).

The acidity of the whole egg tends to be neutral.

Another way to look at the acidity of foods is the potential renal acid load (PRAL). The PRAL shows us how much base or acid the given food produces in our bodies.

The PRAL value for egg white has been calculated to be 2.1, making it acid-producing. Egg yolk has a higher acid-forming PRAL value of 18.1.

Weight Loss

Egg whites are much lower in calories, as well as all macronutrients, compared with the yolk. However, one serving of yolk, containing 55 calories, can also provide the body with many essential minerals and vitamins.

Eggs, overall, have been found to enhance weight loss when they are incorporated into energy-deficit diets (6). So even with the high-calorie yolk, they can be a great addition to a weight management diet.

It has been studied that dietary egg white protein reduces body fat mass in rats by accelerating certain liver functions (7).

The blood level of an enzyme called cholecystokinin increases after egg yolk consumption. This may be the reason for the property of whole eggs or egg yolk to induce greater satiety and reduce short-term food intake compared to other foods with the same amount of calories (8).

Egg white is the right choice between these two for low-calorie, low-carb, and low-fat diets.

Health Impact

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Many of us know the risks of high cholesterol levels and how they can impact our heart health. It is worth noting that egg yolks contain a significant amount of cholesterol, with a 63-gram egg yolk containing around 237 mg of cholesterol, nearly the same amount found in a 12-ounce beef burger. In contrast, egg whites do not contain any cholesterol (9).

However, a moderate amount of cholesterol, consumed in a healthy diet, is not only harmless but also necessary for many functions of the organism (10).

Scientists have found that moderate egg or egg yolk consumption is not associated with an increased risk of cardiovascular disease or stroke among healthy individuals (11). But for people with existing cardiovascular health issues who need to control their cholesterol levels, it is better to opt for egg whites only or reduce whole egg consumption (12).

Additionally, egg yolks are rich in phosphatidylcholine, a compound converted into trimethylamine by intestinal bacteria. When absorbed, trimethylamine is oxidized in the liver to form trimethylamine N-oxide (TMAO), which has been shown to cause atherosclerosis in animal studies. In a study conducted on 4007 patients who underwent coronary angiograms, it was found that those with TMAO levels in the top quartile had a 2.5-fold increase in the risk of stroke, myocardial infarction, or vascular death over three years (9).

Diabetes

Even though both egg white and yolk have very low glycemic indices, their consumption is not advised for people at risk of diabetes.

High levels of whole egg consumption have been found to have an association with an increased risk of diabetes mellitus type 2, as well as heart disease risk for people with diabetes (13, 14).

Possible mechanisms for these effects are the oxidative and inflammatory effects of choline found in the yolk and slower carbohydrate absorption from chemicals found in egg whites (15).

In contrast, some studies found either an inverse or no association between high egg consumption and diabetes (16, 17 ).

Ocular Health

According to the American Journal of Clinical Nutrition, egg yolk is a highly bioavailable source of lutein and zeaxanthin, the two main carotenoids in the eyes and vital for healthy vision (18).

Carotenoids have antioxidant properties, prevent the formation of free radicals, and may delay the progression of age-related macular degeneration and cataracts (19).

Egg white, however, is absent in lutein and zeaxanthin.

Immune System

Egg white proteins, such as ovalbumin, ovotransferrin, ovomucin, etc., are studied to have antimicrobial and immunomodulatory properties due to their direct action on inflammatory pathways.

Egg yolk livetin, yolkin, and immunoglobulins have also been studied to have anti-inflammatory and antimicrobial effects. The yolk's micronutrients may also enhance immunity. However, increased egg yolk consumption may induce inflammation due to its high cholesterol content (20, 21, 22).

Downsides and Risks

Cancer

Quite a few studies have suggested a correlation between egg consumption and certain types of cancers.

One research study, in particular, found that high egg consumption increases the risk of several cancers: oral cavity and pharynx, upper respiratory and digestive tracts, colorectal, lung, breast, prostate, and bladder (23).

Another study found that the agents causing lymphosarcomas and lung adenocarcinomas were present in egg white and yolk, whereas mammary carcinogens were only found in egg yolk (24).

Heartburn

Egg yolk, high in fat, is more likely to trigger heartburn in people with GERD (gastroesophageal reflux disease) than egg white (25).

Allergy

Egg allergies are among the most common allergies worldwide, especially in children. People are more often allergic to egg whites than yolks, as most allergenic egg proteins are found in egg whites (26).

Egg allergy symptoms can range from a mild rash, indigestion, and coughing to an anaphylactic reaction (27).

Biotin Deficiency

Consuming raw egg white for a prolonged period can cause biotin deficiency. 

A protein present in egg white, avidin, tightly binds biotin, also known as vitamin B7, making it unavailable for intestinal absorption. This problem does not occur with cooked eggs, as high heat changes the structure of avidin (28).

Salmonella Poisoning

Even though only 1 in every 20000 eggs may be contaminated with Salmonella, eating raw eggs may still be hazardous to health (29). Thoroughly cooking eggs kills bacteria.

Salmonella poisoning symptoms may include nausea, vomiting, diarrhea, fever, and stomach cramps. This is particularly dangerous for children, pregnant women, and elderly people.

References

  1. https://www.ams.usda.gov/sites/default/files/media/Shell_Egg_Standard%5B1%5D.pdf
  2. https://afs.ca.uky.edu/files/1-composition_of_the_egg.pdf
  3. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL_Cholesterol_October2021.pdf 
  4. https://glycemicindex.com/faqs/
  5. https://www.incredibleegg.org/professionals/manufacturers/real-egg-functionality/ph-stability
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/
  7. https://pubmed.ncbi.nlm.nih.gov/28980893/
  8. https://pubmed.ncbi.nlm.nih.gov/8773735/
  9. https://www.ahajournals.org/doi/10.1161/JAHA.120.017066
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682969/
  11. https://jamanetwork.com/journals/jama/fullarticle/189529
  12. https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2628696/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3683816/
  15. https://www.pcrm.org/news/health-nutrition/egg-consumption-increases-risk-diabetes
  16. https://pubmed.ncbi.nlm.nih.gov/25832339/
  17. https://pubmed.ncbi.nlm.nih.gov/26404366/
  18. https://academic.oup.com/ajcn/article/70/2/247/4431045#112220111 
  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8874683/ 
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8310913/ 
  21. https://www.sciencedirect.com/science/article/abs/pii/S2212429222004734
  22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7189602/ 
  23. https://pubmed.ncbi.nlm.nih.gov/20104980/
  24. https://journals.sagepub.com/doi/abs/10.3181/00379727-112-28254
  25. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8055252/ 
  26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3069662/
  27. https://acaai.org/allergies/types-allergies/food-allergy/types-food-allergy/egg-allergy
  28. https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/biotin-deficiency
  29. https://extension.umn.edu/preserving-and-preparing/handling-eggs-prevent-salmonella
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: March 20, 2024
Medically reviewed by Arpi Gasparyan

Infographic

Yolk vs Egg white infographic
Infographic link

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
0
:
Contains more Glucose +88.9%
Equal in Sucrose - 0.07
Equal in Fructose - 0.07
Equal in Lactose - 0.07
Equal in Maltose - 0.07
Equal in Galactose - 0.07
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more Glucose +88.9%
Equal in Sucrose - 0.07
Equal in Fructose - 0.07
Equal in Lactose - 0.07
Equal in Maltose - 0.07
Equal in Galactose - 0.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yolk Egg white
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yolk Egg white Opinion
Net carbs 3.59g 0.73g Yolk
Protein 15.86g 10.9g Yolk
Fats 26.54g 0.17g Yolk
Carbs 3.59g 0.73g Yolk
Calories 322kcal 52kcal Yolk
Fructose 0.07g 0.07g
Sugar 0.56g 0.71g Yolk
Calcium 129mg 7mg Yolk
Iron 2.73mg 0.08mg Yolk
Magnesium 5mg 11mg Egg white
Phosphorus 390mg 15mg Yolk
Potassium 109mg 163mg Egg white
Sodium 48mg 166mg Yolk
Zinc 2.3mg 0.03mg Yolk
Copper 0.077mg 0.023mg Yolk
Manganese 0.055mg 0.011mg Yolk
Selenium 56µg 20µg Yolk
Vitamin A 1442IU 0IU Yolk
Vitamin A RAE 381µg 0µg Yolk
Vitamin E 2.58mg 0mg Yolk
Vitamin D 218IU 0IU Yolk
Vitamin D 5.4µg 0µg Yolk
Vitamin B1 0.176mg 0.004mg Yolk
Vitamin B2 0.528mg 0.439mg Yolk
Vitamin B3 0.024mg 0.105mg Egg white
Vitamin B5 2.99mg 0.19mg Yolk
Vitamin B6 0.35mg 0.005mg Yolk
Folate 146µg 4µg Yolk
Vitamin B12 1.95µg 0.09µg Yolk
Vitamin K 0.7µg 0µg Yolk
Tryptophan 0.177mg 0.125mg Yolk
Threonine 0.687mg 0.449mg Yolk
Isoleucine 0.866mg 0.661mg Yolk
Leucine 1.399mg 1.016mg Yolk
Lysine 1.217mg 0.806mg Yolk
Methionine 0.378mg 0.399mg Egg white
Phenylalanine 0.681mg 0.686mg Egg white
Valine 0.949mg 0.809mg Yolk
Histidine 0.416mg 0.29mg Yolk
Cholesterol 1085mg 0mg Egg white
Saturated Fat 9.551g 0g Egg white
Omega-3 - DHA 0.114g 0g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Monounsaturated Fat 11.738g 0g Yolk
Polyunsaturated fat 4.204g 0g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
90%
Yolk
11%
Egg white
Minerals Daily Need Coverage Score
73%
Yolk
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 118mg)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 1085mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 9.551g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.