Egg yolks have been unfairly demonized for years. Some fear their cholesterol content, while others, especially those on keto or carnivore diets, swear by them. Let’s crack open the truth about this nutrient powerhouse.
First of all, eggshell color (white or brown) doesn’t affect taste or nutrition, it just depends on the breed of the hen! And maybe you’ve wondered if you’re eating a baby chicken when you eat an egg. Nope! You’re eating an unfertilized egg. Hens lay eggs whether or not a rooster is around, so eggs sold in stores that were never fertilized and will never develop into a chick.
Egg whites are praised for being low-calorie and high in protein (about 3.6 grams per large egg white). But yolks carry the real magic. They’re packed with essential vitamins like A, D, E, K, B12, selenium, and choline. A single yolk has 2.7 grams of protein, 4.5 grams of healthy fats, and about 55 calories. One large egg has just 70 calories but delivers a solid punch of nutrition. That’s what I call efficiency!
Cholesterol: Friend or Foe?
Are you worried about cholesterol? Many people avoid eggs due to this fear. Egg yolks contain about 186 mg of cholesterol, but the good news is that research proves that this cholesterol has little impact on blood cholesterol levels for most people. The real culprits? Processed foods (like sugary cereals and fast food), trans fats (found in margarine and fried snacks), and excessive saturated fats (from heavily processed meats like hot dogs) are the real culprits, not eggs!
And for keto or carnivore dieters, the fats in egg yolks are exactly what you’re aiming for to maintain energy and satiety. People on these diets lose weight quickly, and look great – they almost always eat more than a single egg a day!
The Drug Mugging Effect of Statins
Statins, often prescribed to manage cholesterol, can come with a cost beyond your prescription co-pay. As you know, I’m not a fan of these drugs unless you really need them and the reason is because they cause a lot of side effects through the “drug mugging” effect. Instead of statins, you can modify your diet and achieve the same results, so I’m not a fan.
But anyway, this category of medications depletes a lot of nutrients, the same nutrients found in egg yolks. CoQ10 is vital for energy production and heart health, while vitamin K2 helps direct calcium to the bones where it belongs. If you’re taking statins and avoiding nutrient-dense foods like egg yolks, you could inadvertently be increasing your risk for nutrient deficiencies. That’s what I call a drug mugging effect. What happens is you end up with a new disease after taking statins for a while due to reduced nutrients. You could end up with hypothyroidism, depression, muscle pain, chronic fatigue, and hair loss. Read more about the Top 11 Thyroid Supplements for Hypothyroidism – A Buyer’s Guide.
Eggs Are Nutritional Powerhouses
Beyond their macronutrient profile, eggs are packed with essential nutrients. It’s an incredibly nutrient-dense food for its calorie count.
- Vitamin D: One of the few natural food sources of vitamin D, essential for bone health and immune function. Read 20 Unusual Signs of Vitamin D Deficiency.
- Choline: Crucial for brain health and liver function, with one yolk providing about 147 milligrams, or 27% of the daily recommended intake.
- Lutein and Zeaxanthin: Antioxidants that support eye health, reducing the risk of macular degeneration. Have you heard of my Vision Script® capsules?
- High-Quality Protein: Eggs contain all nine essential amino acids, making them a complete protein source.
Vegan, Vegetarian, or On the Fence?
Eggs are not vegan because they are an animal product, but they fit into a vegetarian diet for those who consume dairy and eggs (lacto-ovo vegetarians). For individuals following plant-based diets, eggs can provide nutrients like B12 and choline that are harder to obtain from non-animal sources.
Egg Allergy Considerations
Egg allergies affect about 2% of children and less than 1% of adults. The proteins in egg whites are the usual culprits, but reactions to yolks can occur in rare cases. Symptoms range from mild skin irritation to severe anaphylaxis.
Speaking of allergies, read my other article, Pollen Food Syndrome: 5 Strategies to Handle Pollen in Your Diet. For individuals with allergies, egg-free alternatives and vaccines that don’t use egg-based cultures are options worth discussing with your healthcare practitioner.
The Takeaway
Egg yolks are a nutritional goldmine, especially for those on keto or carnivore diets. They’re rich in essential vitamins, healthy fats, and protein, making them a great choice for energy and overall wellness. While cholesterol concerns linger for some, the evidence shows that moderate egg consumption fits into a healthy lifestyle for most people.
As always, individual needs vary. If you’re taking statins or managing specific health conditions, consult with a healthcare provider or pharmacist. But for the majority of us, there’s no need to fear the yolk—it’s a small but mighty superfood that deserves a spot on your plate.
Suzy Cohen, has been a licensed pharmacist for over 30 years and believes the best approach to chronic illness is a combination of natural medicine and conventional. She founded her own dietary supplement company specializing in custom-formulas, some of which have patents. With a special focus on functional medicine, thyroid health and drug nutrient depletion, Suzy is the author of several related books including Thyroid Healthy, Drug Muggers, Diabetes Without Drugs, and a nationally syndicated column.
