Are egg yolks really ok to eat?
I receive this question regularly from clients, and my short answer is no, eat the yolks! Aside from protein found in egg whites, the yolks contain the majority of nutrients found in eggs, and tossing them in the trash hurts my dietitian heart (and reeks of diet culture). What’s more, egg yolks are actually good for our health, despite popular belief to the contrary. Let’s get into the how and why.
Why the bad reputation?
Egg yolks have a somewhat tarnished reputation because they contain dietary cholesterol, which has long been thought to have a direct effect on cholesterol levels in the body and therefore, increase risk for cardiovascular problems. They are also a source of dietary fat, and yolks were largely shunned during the low fat diet craze of the 90’s. This is why dishes made only with egg whites became so popular. However, in the 2015-2020 Dietary Guidelines for Americans, released every five years by the Department of Agriculture and Health and Human Services, dietary cholesterol was dropped as a “nutrient of concern.” This was largely due to a lack of evidence linking dietary cholesterol intake to serum cholesterol levels, meaning the cholesterol we consume in foods has little effect on the cholesterol found in our blood.
The research
Eggs have been heavily researched in the nutrition world, due in part to the myths about their negative effect on health and because they have such a unique nutritional profile as a high quality protein. One study found eating 12 eggs per week for three months did not increase risk for cardiovascular events in people with type 2 diabetes. Another study found eating an egg a day was associated with a lower risk of heart disease and stroke. A 2020 meta-analysis further reinforced that moderate egg consumption (around one egg per day) was not associate with cardiovascular disease risk. A small study also found that eating eggs for breakfast increase satiety after the meal and throughout the day, which is another reason I encourage clients to consume the whole egg. The combination of protein and fat in an egg is both nourishing and satiating.
Egg yolk nutrition
Eggs as a whole are an excellent source of quality protein, containing between 6-7 grams per large egg. The yolks are rich in the antioxidants lutein and zeaxanthin, which are types carotenoids important for eye health. They are also what give egg yolks their vibrant orange hue. Yolks are also a great source of choline, which is used to build cell membranes and is important for fetal development during pregnancy. Additionally, egg yolks contain vitamin A, B vitamins, vitamin D, iron and phosphorus. Each egg contains about 5 grams of fat (~1.5 saturated) and if they are pasture raised, also contain omega 3 fatty acids.
How to eat eggs
This is the fun part! Eggs are one of the most versatile foods I know, because they can be cooked in so many different ways. I love scrambled eggs in a tortilla with veggies and avocado, an omelet with peppers, onion, spinach and goat cheese, over easy on top of avocado toast, or even hard boiled as snacks or thrown into salads. Frittatas, quiche and shakshuka are also fun to make and can be quite diverse in terms of ingredients. Eggs definitely aren’t just for breakfast either. Any of these ideas could make for a delicious and nourishing lunch or dinner.