Seeing the robbed shelves, one thing is certain: the success of eggs cannot be denied. More economical than meat, eggs can be cooked in many different ways, and provide a daily supply of nutrients. But a question persists: if you have to choose, should you favor egg white or egg yolk? Which part is the healthiest, the one that brings you the most? And are we right to demonize yellow, too rich?
Egg white: the pure protein
The egg white makes up about 60% of the total volume of the egg. It is almost 90% water and about 10% protein. This is why it is often of interest to athletes. “This makes it a particularly interesting source for those looking for a quality protein intake, with very little fat” says Pauline Pied, dietitian nutritionist.
It also contains:
- Sodium and potassium;
- A little vitamin B2.
Egg white is therefore a good ally in low-calorie diets, because it allows you to increase protein intake without adding lipids.
Egg yolk: a concentrate of nutrients
For its part, the yolk contains around 50% water, 17% proteins and almost 30% lipids. It is much richer than white, of course, but it is also in this yellow that we find:
- There
cholineessential for the brain and liver (an egg covers around a third of the daily needs); - Of the carotenoidspowerful antioxidants;
- Minerals like iron, phosphorus and selenium;
- And therefore cholesterol and triglycerides.
Often singled out because of cholesterol, egg yolk has nevertheless been largely rehabilitated by recent research, which shows that its impact depends above all on the overall context of the diet.
Do not oppose them, but enjoy both!
For dietitian nutritionist Pauline Pied, the question of the “best” choice actually doesn’t make much sense:
“Personally, I don’t distinguish between white and yellow, because they don’t bring the same thing. And I always suggest eating the whole thing.”
A whole, which it would be a shame to do without by dissociating the contributions, while the product is complete. In this respect, it also recalls that:
- The egg is a excellent quality proteinvery well digested;
- Its nutritional effectiveness is even better when consumed as part of a balanced meal.
In other words, wanting to choose between white and yellow amounts to depriving yourself of part of the benefits. Unless there is a specific medical indication (specific hypercholesterolemia, strict supervised diet), consuming the whole egg remains the best option to fully benefit from its benefits. Now you just have to know how to cook them!