What is better the white or the yolk of the egg? We decipher the big dilemma!


No matter how much time passes, the big question remains: which is better the white or the yolk of the egg? The question is that people are interested in knowing which is the most nutritious part of the egg, which one should be eaten, and how many eggs to eat in a week to enjoy its benefits.

What is better the white or the yolk of the egg?

According to the Institute of Egg Studies, egg white and yolk together have a large number of nutrients; however, one of them harbors more proteins and compounds.

What are the benefits of egg whites?

The white is approximately 60% of the total weight of the egg. It contains mainly protein, carbohydrates, minerals, and water.

Egg whites are very healthy because they are free of fat and cholesterol. They are rich in vitamin B, riboflavin, selenium, niacin, betaine, choline, and folic acid.

They are an excellent option to decrease the percentage of body fat and increase muscle mass.

What are the benefits of egg yolk?

It has been labeled for many years as the "bad" of the story because many people stopped consuming it when they assumed that the egg yolk raised the levels of bad cholesterol; however, a study from the University of Salamanca, reveals that on the contrary, the egg yolk can decrease the level of triglycerides, a factor that triggers heart attacks, as well as cholesterol and oxidative stress.

Egg yolk contains unsaturated omega-3 and 9 fatty acids and is associated with certain properties to increase good cholesterol.

If you don't consume the egg yolk you can lose a lot of nutrients, since it is the one that contains the most vitamins. This part of the egg is rich in vitamins A, D, and E.

If you want to have healthy eyes and protect them from disease, the yolk contains lutein and zeaxanthin, two antioxidants that can protect your eyes from the risk of macular degeneration and cataracts.

What is the most nutritious part of the egg?

Both of them! Both the yolk and the egg white form a very rich food in nutrients. The egg yolk contains most of the egg's nutrients: iron, zinc, phosphorus, vitamins A, vitamins D, E B6, and B12, folic acid, pantothenic acid, choline, and thiamine, as well as almost half of the proteins and riboflavin in the whole egg.

How many eggs to eat in a week

Experts say that everyone has different nutritional needs. 

As for what is recommended in the Mediterranean diet, the appropriate thing is to consume between two and three portions of protein foods per day, which can be meat, fish, or eggs.

According to the preferences of each one, these foods can be alternated in different meals, and therefore, about three-four portions of eggs per week can be consumed.

Those who follow a vegetarian diet need to consume more protein foods (eggs and dairy) since the variety and bioavailability of the nutrients they provide allow for a balanced diet without having to resort to supplements.

Benefits of eating a whole egg

1. Its high content of vitamin B12 helps improve performance and also prevents anemia by improving the production of red blood cells.

2. Strengthens nails and hair

3. It is rich in nourishing biotin that stimulates and strengthens hair and nail growth.

4. Improves the skin

5. It is rich in antioxidants and vitamin D and delays aging and the appearance of wrinkles on the skin. As if that were not enough, it also provides illumination as it prevents cellular oxidation.

6. Makes your bones strong

7. Eating eggs is a great help to maintain your bones and joints. It contains vitamin D and boosts your immune system's defenses.

8. No longer do you 'break' your head asking which is better the egg white or the egg yolk, eating both will bring great benefits to your body.