Egg Yolk: Best Protein Source

Many people who are health and body conscious, doesn't eat egg yolk and prefer the white because they believe the yolk has too much cholesterol. This is true but in spite of that the egg yolk is the only balanced food with protein. It has all the needed proteins our body needs. It contains the four fat soluble vitamins, A, E, D and K. Since protein is the building blocks of our body, it is important to get enough of it. One can't live on carbohydrates alone, but you can live with enough protein in the body.

Skin is predominantly protein. Protein molecules are not absorbed through the epidermis into underlying tissues. So, you need to supply proteins through the foods you eat daily. A deficiency of proteins is indicated by the skin becoming slack and loose. Thus, adequate protein is necessary for healthy hair, skin, teeth and nails and for firm skin tissues.

Table 1: Egg Yolks Versus Egg Whites

Nutrient	White	Yolk	% Total in White	% Total in Yolk
Protein	3.6 g	2.7g	57%	43%
Fat	0.05g	4.5g	1%	99%
Calcium	2.3 mg	21.9 mg	9.5%	90.5%
Magnesium	3.6 mg	0.85 mg	80.8%	19.2%
Iron	0.03 mg	0.4 mg	6.2%	93.8%
Phosphorus	5 mg	66.3 mg	7%	93%
Potassium	53.8 mg	18.5 mg	74.4%	25.6%
Sodium	54.8 mg	8.2 mg	87%	13%
Zinc	0.01 mg	0.4 mg	0.2%	99.8%
Copper	0.008 mg	0.013 mg	38%	62%
Manganese	0.004 mg	0.009 mg	30.8%	69.2%
Selenium	6.6 mcg	9.5 mcg	41%	59%
Thiamin	0.01 mg	0.03 mg	3.2%	96.8%
Riboflavin	0.145 mg	0.09 mg	61.7%	48.3%
Niacin	0.035 mg	0.004 mg	89.7%	9.3%
Pantothenic acid.	0.63 mg	0.51 mg	11%	89%
B6	0.002 mg	0.059 mg	3.3%	96.7%
Folate	1.3 mcg	24.8 mcg	5%	95%
B12	0.03 mcg	0.331 mcg	8.3%	91.7%
Vitamin A	0 IU	245 IU	0%	100%
Vitamin E	0 mg	0.684 mg	0%	100%
Vitamin D	0 IU	18.3 IU	0%	100%
Vitamin K	0 IU	0.119 IU	0%	100%
Omega-3 and Omega-6 EFAs	* see note below		0%	100%
Carotenes	0 mcg	21 mcg	0%	100%
Tryptophan	0.04 g	0.03g	57%	43%
Threonine	0.15 g	0.12 g	55.5%	44.5%
Isoleucine	0.22 g	0.15 g	59.5%	40.5%
Leucine	0.34 g	0.24 g	58.6%	41.4%
Lysine	0.27 g	0.2 g	57.4%	42.6%
Methionine	0.13 g	0.064 g	67%	33%
Phenylalanine	0.23 g	0.12 g	66%	34%
Valine	0.27 g	0.16 g	62.4%	43.6%