White or yellow: Which egg part has more protein and nutrition

Egg whites are widely praised for being rich in protein, but on a gram-for-gram basis, the yolk actually packs more. While egg whites provide about 10.8 g of protein per 100 g, the yolk contains around 16.4 g per 100 g. However, since each egg naturally has a larger portion of white than yolk, the white contributes a greater share of the egg’s total protein, earning its reputation as the primary protein source
Compared to the white part, egg yolk delivers a far wider range of essential nutrients, including fat-soluble vitamins (A, D, E, K), B vitamins, minerals like selenium and iron, healthy fats, and omega-3 fatty acids. So, when it comes to overall nutrition density, the yolk takes the lead.