Eggs are widely recognized as an excellent source of protein. However, what truly makes them remarkable is their rich nutrient profile—they’re packed with essential minerals like iron, calcium, zinc, manganese, magnesium, selenium, and a full spectrum of vitamins including A, D, E, K, and B-complex. Interestingly, the yolk also contains cholesterol—yes, the often-feared nutrient!

In recent years, many have started avoiding egg yolks due to concerns that cholesterol is harmful and contributes to weight gain, opting instead for egg whites only. But by skipping the yolk, you’re actually missing out on the most nutrient-dense part of the egg!

The truth is, cholesterol isn’t inherently bad for you. It plays vital roles in the body and is necessary in controlled amounts. While the yolk does contain more calories—around 55 kcal per yolk—this is due to its nutrient density. Most of the egg’s vitamins and minerals are found in the yolk, making it a nutritional powerhouse.

Egg whites, on the other hand, are low in calories (about 17 kcal each) and contain the bulk of the egg’s protein. Because they offer high protein with fewer calories, they’re often considered the “healthier” part. However, unless eggs make up a large portion of your daily protein intake, there’s no need to skip the yolk. It’s also beneficial to include a variety of protein sources in your diet to ensure you’re getting a broader range of nutrients. For most people, eating 1–2 whole eggs per day is perfectly fine as long as it fits within your calorie and macronutrient goals. That said, individuals at risk for heart disease or vascular issues should limit egg consumption to about 2–3 days a week.