To Yolk or Not To Yolk – That is the Question

To Yolk or Not To Yolk – That is the Question

I love eggs. And I like to think they love me. They’ve been a staple of my diet ever since I was a kid and it’s still true today. In fact, I had two hard boiled eggs for breakfast this morning. Over the years eggs (particularly the yolk) has gotten a bad rap for not being good for you. That’s old school logic.

Just the other day my wife and I were debating the nutritional value of eating the yolk and whether or not it was good for you. She was of the mindset that they’re bad for you. I tried to tell her that current thinking is that it isn’t as bad as you think. Today I came across a great article that talks about the yolk and whether or not it’s OK. Here’s a quote from Kelly Plowe, R.D.:

If I were to create a top 10-superfood list, eggs would hands-down make this list every single time. There is irony in this because for so long the egg was one of the most misunderstood foods (believed at one point to contribute to heart disease), which research has now cleared up.
“Eggs, specifically egg whites, have become a mainstay in many diets thanks to their lean, satiating protein. Many are still surprised to learn however, that the yolk itself has about 3g of protein, almost half of the protein found in an entire egg. The yolk is also where all of the cholesterol (about 185mg) is found. The American Heart Association recommends keeping cholesterols intake to less than 300mg a day, which makes including an egg everyday, as part of an overall healthy diet doable. I’m an advocate of including the yolk because this is where the majority of the nutrition in the egg is found. Aside from protein, the yolk is packed with vitamin D, phosphorus, riboflavin, choline, and selenium in addition to a number of other vitamins and minerals.

Read more:

When I eat my eggs I’m including the yolk but it looks like I need to only eat one yolk. Not only is two egg yolks greater than 300mg of cholesterol a day but because my LDL is just over 100 I should be limiting my cholesterol to less than 200mg a day (see the American Heart Association link above).

What About You?

Anyone else eating too many egg yolks? When was the last time you had your cholesterol checked?


  1. Alright, two posts in a row. You’re on a roll. Congrats.

    So I thought I might chime in and post a contrarian viewpoint. I eat three or four eggs every day, and I’m not worried whatsoever about cholesterol. A near infinite source of information on eggs:

    While you are in research mode, I highly recommend taking a look at primal/paleo diets. A good book is the Primal Blueprint:

    I did my own research a few months ago and wrote up everything here:

    By eliminating most dairy, wheat and sugar from my diet and mostly eating meat and vegetables I’ve lost 7 pounds without counting a single calorie.

    And here is my tail of woe (losing weight for me has always been a struggle, this is the first time it’s happened without counting calories and feeling like I’m starving):

    Good luck!

    • Sean, thanks for the comment. I have the book (currently sitting on my nightstand with a thick layer of dust on it) and am subscribed to Mark’s Daily Apple. I perused your blog and you’ve got some interesting stuff on there.

      • Cool. Hopefully something helps out. Best of luck to you.

  2. I agree that the egg has gotten a bad rap over the years. It seems like with any food or drug these days there can be studies to prove a point and then other studies that disprove that point. So confusing!

    I eat the whole egg, too (just had some this morning). I figure if a chicken is good for protein, then why not an egg?

    I have heard of the paleo diet a lot recently, but I’m on information overload and have not researched it. I am doing my own diet now and I went back to what works for me…low carbs and more exercise. So far, I’m down 6 pounds, so it’s working for me.

    I’m so anti-doctor that I haven’t had my cholesterol checked in a long while. But I figure that losing weight and eating right puts me on the right path, so I’m not sweating it now.


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