Eggs generally weigh about 57 grams. About 31 percent of the total egg weight is composed of the yolk, while 58 and 11 percent are composed of the egg white and shell, respectively. Both the yolk and the egg white contain a rich supply of high-quality protein. The yolk contains slightly less protein than the egg white and more fat and cholesterol, but it also contains a much wider vitamin and mineral profile.
Egg Protein Composition
One large egg contains 6.3 grams of protein. Of these 6.3 grams, 2.7 grams are present in the yolk, while 3.6 grams are located in the egg white. Most women need a minimum of 46 grams of protein each day, so if you consume just the egg yolk, you would get about 6 percent of your daily protein needs.
About 10 to 15 percent of your total calories each day should come from protein. If you consume a standard 2,000-calorie diet, you would need 200 to 350 calories from protein each day. Protein contains 4 calories per 1 gram, so if you just consume the egg yolk you would receive about 11 calories from protein.
A large egg contains about 4.8 grams fat. Of these 4.8 grams, 4.5 grams are present in the yolk, or more than 90 percent of the egg's total fat content. Similarly, a large egg contains 185 milligrams of cholesterol, all which exists in the yolk. All the egg's 1.6 gram of saturated fat are located in the yolk as well. However, the yolk contains the majority of the egg's 2.8 grams of healthy unsaturated fats.
While the egg white contains most of the egg's protein and much less fat, the yolk stores most of the egg's vitamins and minerals. The egg yolk contains a good dose the recommended dietary allowance for vitamins, A, E, D and K, as well as a healthy amount of calcium, iron, zinc, phosphorous and the B-vitamins thiamine, niacin, folic acid and vitamin B-12. The egg white does not contain as much of any of these nutrients as the yolk provides.
- egg image by Yury Shirokov from Fotolia.com
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.