How to separate egg yolk from egg white
Separate your egg yolks from egg whites with these tricks.
Problem Solved
We’ve all been there: Scanning the wide selection of eggs in the supermarket, and deciphering the subtle differences in labels on egg cartons. When eggs are labeled as organic, grade AA or cage-free, you might be wondering what those terms actually refer to. And beyond labels, what’s the reason behind why eggs come in a range of colors? Hint: it’s not their nutritional value.
Yes, eggs are an excellent source of protein. And on top of that, they contain a bunch of essential micronutrients, such as choline. So, during your next trip to the grocery store, what’s there to consider when purchasing eggs? We asked a dietitian to break it down.
How much protein in an egg? How many calories in an egg?
A standard large egg contains around 74 calories, 6 grams of protein, 5 grams of fat and less than 1 gram of carbs, according to the USDA Food Data Central. Eggs are a good source of vitamin A, biotin (vitamin b7) and antioxidants like lutein and zeaxanthin, says Alison Kane, a registered dietitian and wellness program manager at Mass General Brigham. One of the most beneficial micronutrients found in eggs is choline; it’s especially important during pregnancy, as it’s a nutrient that’s key for fetal development, she says.
One large egg contains 207 milligrams of dietary cholesterol, the majority of which is concentrated in the egg yolk, says Kane. Through recent research, we now know that the dietary cholesterol found in eggs is much less of a concern than previously thought. If you’re worried about your cholesterol levels, it’s more important to turn your attention toward your intake of saturated and trans fats (which eggs contain very little of), she says.
What’s the difference between white eggs and brown eggs?
Let’s set the record straight: The real reason why eggs come in a variety of colors – brown, cream, white or speckled – isn’t related to their nutritional value. Ultimately, it comes down to the breed of the hen that laid the egg, says Kane.
It’s also worth noting the color of the egg yolk isn’t usually reflective of an egg’s nutritional content, Kane says. One might assume eggs with more of an orange tint might have more nutritional benefits, but it’s not always tied to an improvement in health, she explains. “It’s more so the type of feed that the birds are fed,” she says.
What do egg carton labels refer to?
The labels on egg cartons can clue you in to the quality of eggs you’re purchasing, the environments in which the hens live in, and the feed they’re provided. Here’s what you need to know:
- Grade AA. This letter grade refers to the quality of the egg. There are lots of factors used to determine whether an egg should be labeled grade AA, A or B, such as how clean the shell is, the air cell size, the egg yolk’s shape and size and the egg white’s consistency, per the USDA.
- Organic. In order for a carton of eggs to receive an “organic” label, the hens’ feed has to meet the USDA’s National Organic Program standards, says Kane, meaning the feed needs to contain a sufficient level of nutrients. They must also be provided an outdoor space to roam.
- Cage-free. Self-explanatory; the hens producing the eggs aren’t kept in cages, and have access to roam in an indoor environment, says Kane. However, the space that the hens inhabit could sometimes be quite small and subject to overcrowding.
- Free-range. The hens have access to roam in an outdoor space, says Kane. However, there’s a grey area around how much time they spend indoors versus outdoors.
- Pasture-raised. A carton of eggs dubbed with a “pasture-raised” label indicates the hens have access to a grassy, outdoor environment where they can feed on bugs and other insects, Kane says.