Eggs are a practical, nutritious and economical food, commonly consumed around the world, from snacks to use as an ingredient in cakes and pasta. In times when egg whites are consumed in excess by those looking to gain muscle mass and the yolk is often left out, the question remains: which part of the egg is more nutritious?
“Egg whites are composed of water and albumin, a protein of high biological value, that is, very well used by the body. They are low in calories and practically fat-free. The yolk, often left aside, is where key nutrients are concentrated: vitamins A, D, E, K and choline, as well as minerals such as iron and zinc and antioxidants such as lutein,” explains Amanda Figueiredo, a clinical nutritionist at the University of the South Pacific.
According to the expert, when eating only the whites, the nutritional density of the yolk is lost. “The ideal is to strive for balance, making the most of both sides, always with professional guidance, especially if there are specific goals related to health or body composition,” he adds.
Whole eggs are one of the most complete and accessible foods available, combining proteins, good fats, and essential micronutrients. For the general population, the regular inclusion of food in the menu, whether cooked, stir-fried, boiled or in more elaborate preparations, can contribute significantly to a balanced diet.