Nutrition & Cholesterol in an Egg Yolk

A popular breakfast food for centuries, eggs have come under fire in recent years for their high levels of cholesterol. The yolk bears the brunt of this attack, as egg whites are almost wholly free of cholesterol. The yolk is where most of the egg's protein and fat resides, however. Before you throw out the yolk, read up on eggs and their cholesterol content to decide if they fit your lifestyle.

Cholesterol

• Egg yolks are a vivid, sunny yellow and packed with nutrition - as well as cholesterol.

  The yolk of an average large egg contains 213 mg of cholesterol, though this may vary based on the age of the chicken that laid it and other dietary factors. Check the labels on different brands of eggs for the cholesterol levels. Healthy people should try to eat under 300 mg of cholesterol a day, while those with high cholesterol should limit themselves to 200 mg or less. Dietary cholesterol from animal sources, when consumed in moderation, does not generally cause problems for healthy people unless combined with high levels of saturated and trans fats. For healthy people, one or two eggs a day should not be an issue.

Protein and Fat

• There are a wide variety of ways to prepare and serve eggs.

  A single large egg contains about 6 grams of protein, and under 70 calories. The typical egg contains 4 grams of fat, 1.2 grams of which is saturated fat. Protein and fat are both essential building blocks of a healthy body. Certain types of eggs may be good sources of Omega-3 fats, a type of beneficial fat that can only be found in dietary sources rather than produced by the body.

Nutrients

• Eggs are actually beneficial to heart health.

  Egg yolks are high in choline, which is beneficial to the heart and brain. Pregnant women should consider eating eggs as the choline helps in fetal brain development as well. Eggs also provide vitamins A and D, which assist in the growth of bone and tissue. Depending on the chicken's diet, some eggs contain Omega-3 fatty acids as well. Most of the nutrition is located in the yolk rather than the egg white.

Other Nutrition Facts

• Eggs have less than half a gram of carbohydrates per serving, making them well suited for those looking to follow a diet low in carbohydrates. Each egg has about 60 milligrams of sodium.