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What You Lose Without the Yolk

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Eggs are packed with nutrients. One large egg has varying amounts of 13 essential vitamins and minerals - all for 70 calories. While egg whites contain some of the eggs’ high quality protein, riboflavin and selenium, when you skip the yolk, you lose at least a portion of the following nutrients found in part in the yolk and, in some cases, entirely in the yolk alone:

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Protein

• Vital for the health and maintenance of body tissues, such as muscle

• Other sources: Meat, fish, poultry, dairy, beans, nuts and seeds
  Note: Eggs provide the highest-quality protein available. Other sources of complete protein, which contains all essential amino acids, are animal proteins and soy.

 

Vitamin D

• Works with calcium to promote bone health, regulates cell growth and immune function

• Other sources: Salmon, tuna, fortified foods such as milk and orange juice when fortified

 

Choline

• Essential for normal functioning of all cells, important for brain development of a fetus during pregnancy

• Other sources: Beef or chicken liver, cod and cauliflower

 

Vitamin B12

• Involved in nerve function, energy metabolism and synthesis of DNA and red blood cells

• Other sources: Fish, meat, poultry, milk and fortified breakfast cereals

 

Folate

• Prevents birth defects and damage to DNA, needed for cell division and growth

• Other sources: Fortified grain products, beans and spinach

 

Vitamin A

• Supports immune function, eye health and cell growth

• Other sources: Meat, milk, sweet potatoes, spinach, carrots and cantaloupe

 

Vitamin B6

• Critical for protein metabolism and synthesis of neurotransmitters, important for immune function

• Other sources: Meat, poultry, beans and fortified breakfast cereals

 

Iron

• Needed to transport oxygen throughout the body, involved in regulation of cell growth and immunity

• Other sources: Beef, tuna, fortified cereals, and beans

 

Thiamin

• Required for nutrient metabolism and normal function of the heart, muscles and nervous system

• Other sources: Enriched bread and flour, meats, beans and nuts

 

Vitamin E

• Antioxidant that helps prevent cell damage

• Other sources: Oils, nuts and seeds

 

Selenium

• Regulates thyroid function, antioxidant that helps prevent cell damage

• Other sources: Brazil nuts, fish, poultry and beef

 

Phosphorous

• Essential for development of healthy DNA, important in bone structure

• Other sources: Milk and other dairy products, meat, fish, poultry and nuts

 

Zinc

• Supports normal growth and development during pregnancy and childhood, required for taste and smell, important for proper immune function and wound healing

• Other sources: Oysters, meat, poultry, seafood and beans