When you eat eggs, do you worry about eating the egg yolk? Do you only eat the egg white? Or do you eat the entire egg, golden yolk included?

What’s in the egg yolk?

The egg yolk is liquid gold in my opinion! The yolk is where all the nutrients like vitamins, minerals, and fat are located. For this reason, it also has all the flavour!

Think about it this way, if the egg was being used to feed a chick during its growth and development before hatching, the chick needs ALL the nutrients for the time in the egg. We are lucky. Human babies get a safe place during pregnancy to grow and development and rely on mom to give us all the nutrients we need. Birds don’t have that luxury. All the vitamins, minerals, and nutrients in the egg yolk have to sustain life if the egg is fertilised–hence liquid gold! Remember, the eggs you get from the store are not fertilised but the yolk still has the ability to provide all the nutrients!

Egg yolks have minerals like calcium which are needed for strong bones, phosphorous and zinc, which we need for brain and immunity, and vitamins A, D, E, and K. The egg yolk also has choline which plays some pretty important roles in the body. The nutrients from the yolk also help protect the eyes and the fat from the yolk is a significant source of omega-3 fatty acids and unsaturated fats which are necessary for the body.

Nutrients in the Egg Yolk

The yolks are rich in nutrients like choline. Choline is very important because your body uses choline to build cell membranes and molecules that tell your brain what is going on throughout the body. Eggs are actually one of the best sources of choline!

Egg yolks are also rich in vitamin D which helps your body absorb calcium. Calcium maintains and grows strong bones. Vitamin D is also essential for muscle function and immunity. 

Health Benefits of Eating the Yolk

Egg yolks have important proteins that help promote good gut health by reducing inflammation. Zinc boost your immune system. The proteins and minerals in the egg yolk are also used to prevent heart disease. The yolk even improves skin from the amino acids in eggs which help reduce wrinkles.

Eggs also have cholesterol which, your cells need to help maintain structure. Eggs don’t actually affect cholesterol levels in the blood like trans fats.

Your body needs cholesterol as it helps with the production of vitamin D, maintains and produces hormones and balances hormones and helps digest fats from your diet. It is also a critical part of your cell membranes.

Plus, the presence of fats and protein will help keep you full, focused, and satisfied, which will make it less likely for you to reach for an unhealthy snack later.

Is there a difference Between Eggs from different Birds?

For chicken eggs, there is no significant nutritional difference between eggs with a white shell versus eggs with a brown shell. The taste is the same as is the nutritional quality. The difference in shell colour comes with different chicken breeds. Backyard chickens often lay brown eggs. The chickens used for most of the commercial chickens in America lay eggs with white shells. In Australia, commercial chickens lay brown eggs. 

While white and brown chicken eggs don’t have any significant nutritional difference, there are differences in nutrition in eggs from different species: chicken, duck, quail, etc.

Chicken eggs

At this stage, you know the benefits of chicken eggs for your health because of the fats, vitamins, and minerals. Chicken eggs have a nice subtle flavour and depending on which breed of chicken lays the egg, it can have a white shell, brown shell, or Easter egg shell! But there is no nutritional difference between chicken eggs.

Duck eggs

Because they are larger than chickens, duck eggs have a higher nutritional content which also means more calories and more cholesterol. The issue many people find with duck eggs is the lack of availability. Unless you go to a farmers’ market, or local poultry farm they might be difficult to come by but they are delicious and have a stronger flavour compared to chicken eggs.

Quail eggs

Quail eggs are quite small (5-6 eggs will be about equivalent to 1 chicken egg). But, quail eggs have a higher iron content than chicken eggs and are, as with all eggs, packed with nutritional treasures. The taste is very similar to chicken eggs.

What’s the takeaway?

Eat the yolk! The egg yolk is the best part of the egg. The other take away is, everything in moderation is better than eliminating a food group. Especially a food group like fat that we really need! If you want a delicious omelette  recipe, check out this recipe here. It’s one of my favourite ways to enjoy eggs!