Egg yolks have gotten a bad rap in recent years. Some people avoid them for fear of cholesterol, while others—especially those following keto or carnivore diets—can’t get enough. So, what’s the truth about this nutrient-dense powerhouse? 

First, eggshell color—white or brown—doesn’t affect taste or nutrition. It simply depends on the breed of the hen. And no, you’re not eating a baby chicken. Eggs sold in stores are unfertilized—hens lay them regardless of whether a rooster is around.

Egg whites often steal the spotlight for being low in calories and high in protein (about 3.6 grams per large egg white), but the yolk is where the real nutritional magic happens. A single yolk delivers essential vitamins A, D, E, K, B12, selenium and choline. It also contains 2.7 grams of protein, 4.5 grams of healthy fats and around 55 calories. One whole egg has just 70 calories and packs a serious nutritional punch. That’s efficient fuel.

Still worried about cholesterol? While egg yolks contain about 186 mg of cholesterol, decades of research show that, for most people, dietary cholesterol has little effect on blood cholesterol levels. The real culprits behind heart disease are often processed foods, trans fats (like those in margarine and fried snacks) and excessive saturated fats from ultra-processed meats.

Studies have shown that eating an egg daily is safe and beneficial for most people. For those on keto or carnivore diets, the healthy fats in yolks help with satiety, energy and fat metabolism. 

Eggs aren’t vegan, but they fit well into vegetarian diets. They’re a great source of B12 and choline—two nutrients that are hard to get from plants alone.

Let’s touch on something important for those taking cholesterol-lowering medications. Statins, such as atorvastatin, are widely prescribed to manage cholesterol levels, but they can also reduce levels of certain nutrients your body needs—many of which are found in egg yolks. These medications may deplete CoQ10, which supports heart health and energy production, as well as vitamin K2, which helps your body absorb calcium properly. Over time, these deficiencies may contribute to symptoms like fatigue, depression, muscle cramps, thyroid issues or even hair loss. If you’re taking statins, it’s wise to monitor your nutrient levels and talk to your doctor about whether taking supplements could help.

Despite outdated fears about cholesterol, eggs can be part of a balanced diet. And if you’re on statins, it’s even more important to pay attention to what your body might be missing.

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