"The Facts About Eggs" | Recipes | Water Facts

"The Facts About Eggs"
Nutrition Value of Eggs, Egg White, & Egg Yolk

An average sized egg (~50g), contains 39g water, 6.5g protein, 5.6g fat, 0.5g carbohydrates, and a host of vitamins and minerals. Egg yolk and egg white make up the egg, and have distinctly different nutrition values.

Egg Yolk Nutrition Facts: *

Large size - 17g
Water - 8.893g
Energy kcal - 54.740
Energy kj - 228.820
Protein - 2.696g
Total lipid (fat) - 4.512g
Cholesterol - 209.78mg
Carbohydrate- 0.610g

Egg White Nutrition Facts: *

Large size - 33g
Water - 28.898g
Energy kcal - 17.160
Energy kj - 71.280
Protein - 3.597g
Total lipid (fat) - 0.056g
Carbohydrate - 0.241g

* Values taken from the USDA Nutrition Database

As you can see the egg white contains more protein with almost no fat content, and no cholesterol, while the egg yolk has less protein, and all the fat and cholesterol! This has been the major reason why so many people eat egg whites and throw away the egg yolk. "Just think of all the fat and cholesterol", is what most people think.

Well, I should clear up a common misconception. Although egg yolks contain high amount of fat, it has only 1.6g of saturated fat (the bad kind), and the rest is poly and monosaturated fats that are the good fats.

Fat content in eggs - 5.6
Inc saturated - 1.6g
Monounsaturated - 2.4g
Polyunsaturated - 0.6g

Despite what you're taught to believe, a large portion of the fats in egg yolk are good fats! So eating just one yolk a day isn't going to do any harm. obviously for serious lifters who eat several up to dozens of eggs a day, its wise to eat only the egg white and just 1 or 2 egg yolks.

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DEITRICH BENJAMIN | deitrich@standfirmfit.com | 520.272.7593
Copyright 2006-2008 Stand Firm Personal Training L.L.C.