6 Egg Yolk Benefits for Weight Gain: Learn How Raw Eggs Can Fuel Your Fitness Journey!

Have you ever heard the saying, "Don't put all your eggs in one basket"? Today, we're flipping that idea on its head—especially when it comes to nutrition and weight gain. Eggs, particularly the egg yolks, are often misunderstood but are crucial allies in your quest for muscle gain and a healthy weight.

A lesser-known fact about eggs: yolk means yellow in Old English! 

However, egg yolks are not just the yellow part of an egg; they are loaded with essential vitamins, minerals, and healthy fats. These nutrients make them a complete food that can significantly aid in your weight gain journey. In fact, egg yolks contain about 40% of the total protein in an egg, along with beneficial compounds like phosphatidic acid and vitamins A, D, E, and K. These components can enhance muscle protein synthesis and support overall health.

So get ready to crack open the truth about egg yolks! In this blog, we will savour the many egg yolk benefits for muscle gain and give you the verdict on how raw eggs can be your fitness ally. Well, there’s no gain in waiting! Let’s get into the topic!

Table Of Contents

1. What Is Egg Yolk?

2. Nutritional Value Of Egg Yolk

3. Top 6 Benefits Of Egg Yolk For Weight Gain

4. 5 Raw Egg Benefits To Supercharge Your Fitness

5. Which Part Of The Egg Is Good For Weight Gain?

6. Is Egg Considered Ideal For Weight Gain?

7. Dietitican's Recommendation

8. The Final Say

9. FAQs

10. References

What Is Egg Yolk?

The yellow part of an egg, scientifically referred to as the vitellus, is an egg's central, protein- and nutrient-rich part. While the egg white of a medium egg contains around 15 calories, a single yolk has around 50-55 calories. Yolks contain essential nutrients like vitamins C, A, D, E, and even vitamin K, which are fat-soluble vitamins crucial for various bodily functions.

Furthermore, egg yolks are a noteworthy source of dietary cholesterol for weight gain. Research has shown that dietary cholesterol from eggs does not significantly impact blood cholesterol levels in most people, contrary to previous beliefs. 

These scientific facts underscore the nutrition available in egg yolks for weight gain, making them a well-rounded and beneficial component of your balanced diet.

Also Read: Why Is Egg Considered A Complete Food? Explore Its Benefits And Side Effects! 

Nutritional Value Of Egg Yolk

According to the USDA, these are the nutritional value of an egg yolk from a medium egg.

Also Read: Egg Diet: Types, Effect and Recipes | ToneOp

Top 6 Benefits Of Egg Yolk For Weight Gain

With around 55 grams of calories per count, egg yolks also provide the following benefits for weight gain:

1. Nutrient-Rich Powerhouse

Egg yolks are a nutrient-rich powerhouse, with one yolk containing essential vitamins and minerals like vitamin A (approx. 21% of the daily recommended value), vitamin D (around 10% of DV), vitamin E (approximately 18% of DV), plus vitamin K (about 2% of DV). 

These nutrients are vital for overall health and supporting bodily functions as you work towards weight gain goals.

2. High In Healthy Fats

Egg yolks are a significant source of healthy fats (about 4.5 grams per yolk), including monounsaturated and polyunsaturated fats. These fats in egg yolk for weight gain provide a concentrated source of calories, contributing to your daily calorie intake without relying solely on carbohydrates.

3. Gives A Protein Boost

While egg whites are often associated with protein, egg yolks contain a decent amount of protein content (about 2.7 grams per yolk) for weight gain. One whole egg has nearly 6.6 grams of protein. Including the yolk and white in your diet ensures a well-rounded protein intake to support muscle growth and weight gain.

You can also consider ToneOp Care’s Alfalfa Powder to meet your protein intake. Along with egg yolk, this superfood is specially formulated to help in muscle growth and recovery, making it a perfect post-workout nutrition. However, don’t stop there; it can be added to any meal—be it salads, smoothies or shakes! Containing all important amino acids, this is a perfect complement to your weight gain routine. 

Also Read: Top 6 Protein Foods And Their Health Benefits

4. Enriches With Choline Content

Egg yolks are rich in choline, a nutrient that supports your brain and nervous system activities, such as mood, memory, muscle control, etc. With approximately 147 milligrams of choline per egg, yolks are ideal for weight gain. Choline also plays a role in lipid transport, aiding in using fats for energy.

5. Provides Essential Amino Acids

Egg yolks contain all 9 essential amino acids as well as all 9 non-essential amino acids, which are the building blocks of protein. EAAs are essential for muscle maintenance and muscle growth. Egg yolks are a complete protein source and help with muscle gain, plus muscle repair and growth during your weight gain journey.

6. Easily Digestible

The fats and proteins in egg yolks are easy for your body to digest, ensuring you absorb the nutrients efficiently. So, opting for egg yolk for weight gain can be particularly helpful if you have a fast metabolism.

Also Read: Egg White For Weight Loss: Unveiling Top Benefits, Dietary Uses And Recipes!

5 Raw Egg Benefits To Supercharge Your Fitness 

Eating egg yolks raw can have the following benefits:

1. Rich in Protein

Raw eggs may have slightly more protein content than cooked eggs, as the protein content is reduced due to cooking. However, it is important to note that the protein absorption rate of raw eggs is less than that of cooked eggs. So, even if raw eggs provide more protein, it's possible that not all of it is going to be absorbed by your body.

2. Boosts Immune System

Raw eggs contain important vitamins like vitamins A, D, and E, along with selenium, which supports a healthy immune system. These nutrients help the body fight infections and maintain overall health.

3. Supports Eye Health

Raw egg yolks are rich in lutein and zeaxanthin, antioxidants that help protect eyes from harmful blue light and reduce the risk of age-related macular degeneration, which can lead to vision loss.

4. Enhances Brain Function

Choline, found abundantly in raw egg yolks, supports brain health by helping to build cell membranes and promoting nerve function. It's especially important for memory and mood regulation.

5. Promotes Healthy Skin and Hair

Raw eggs contain biotin and other B vitamins that promote healthy skin and hair. Biotin supports the production of keratin, which is essential for hair growth, and helps maintain skin hydration and elasticity.

While raw egg yolks may have more nutritional value, which is lost during cooking, cooked egg yolks are easier for our bodies to digest, ensuring that most of the nutrients in an egg yolk are used. So, it is recommended to eat cooked egg yolks rather than raw. Eating raw egg yolks may also lead to foodborne illnesses, which can be eliminated by simply cooking the eggs.

Also Read: Are Eating Eggs During Summer Safe For Health? Let’s Find Out!

Which Part Of The Egg Is Good For Weight Gain?

The egg yolk is especially advantageous for gaining weight. The egg yolk is rich in calories with beneficial fats and important nutrients such as vitamins A, D, E, and K. Egg whites offers only protein with 15 calories, while the yolk contributes roughly 50-55 calories and 4-5 grams of fat. Egg yolks play a vital role in healthily boosting calorie intake along with protein and healthy fats, allowing for increased overall caloric consumption without resorting to unhealthy options.

The yolk also has vital fatty acids like omega-3 that help regulate hormones, crucial for muscle development and overall energy levels. Furthermore, the mix of fats and proteins in the yolk supports consistent energy levels and the potential for building muscle. Using whole eggs, both the yolk and white, gives a full mix of calories, healthy fats, and protein, making them great for increasing weight when eaten as part of a nutritious, calorie-rich diet.

Also Read: Easy Weight Gain At Home: Diet Plan And Effective Exercises

Is Egg Considered Ideal For Weight Gain?

Yes, eggs are considered ideal for weight gain. Scientifically, eggs are a nutrient-dense food option, packed with high-quality protein, healthy fats, and essential vitamins and minerals. One whole egg provides around 70-80 calories, making it an excellent addition to a calorie-dense diet for those looking to gain weight. The combination of fats and protein in eggs helps build muscle mass while adding healthy calories for muscle gain.

Eggs are particularly rich in leucine, an amino acid that stimulates muscle protein synthesis, which is crucial for gaining lean muscle weight. Additionally, the yolk provides important vitamins such as A, D, and E, supporting metabolism and overall health during weight gain.

You can also consider ToneOp’s 1-Year Transformation Plan for healthy weight and muscle gain. Our 3 top coaches will guide you through your weight gain journey by providing diet plans, workout routines, a nutrition kit, and free blood assessments!

Also Read: Role Of Nutritionist For Weight Gain: Why You Should Seek Expert Consultation? 

Dietitian's Recommendation

For effective and healthy weight gain, adding egg yolks into your diet can be highly beneficial. Rich in healthy fats and essential nutrients, egg yolks provide around 55 calories, 2.7 grams of protein, and 4.5 grams of fat each. Their high-quality protein supports muscle growth and muscle repair, essential for gaining lean mass. 

To maximise benefits, consider adding yolks to smoothies, dressings, or omelettes. Balance yolk consumption with whole grains and other nutrient-dense foods to create a calorie surplus while ensuring adequate nutrition for healthy weight gain. 

Dt. Akshata Gandevikar

The Final Say

Balance and moderation are crucial for any successful nutritional plan. Although egg yolks are beneficial for your diet, it's important to incorporate other foods that are also rich in nutrients. Eating raw egg yolks is not recommended as cooked yolks are safer to eat and easier to digest, and both have similar nutritional contents. 

Gaining weight is a process, not a final goal. Pay attention to creating a balanced and eco-friendly eating routine that incorporates a range of healthy foods, such as egg yolks and fruits, vegetables, fish, flax seeds, etc., to create a healthy calorie surplus instead of fixating on one ideal food for gaining weight. 

Therefore, when you savour your eggs, whether they are scrambled or sunny-side up, remember that you are not only enjoying their delicious protein content but utilising your body's cholesterol levels to your advantage on the path to achieving a healthier and more satisfying weight gain.

FAQs

1. Does egg yolk increase weight?

Egg yolks are affluent in calories, healthy fats, and essential nutrients. Including egg yolk for weight gain in your diet can provide extra calories and nutrients that support healthy weight gain.

2. What is the best way to consume egg yolk for weight gain?

The best way to enjoy egg yolk for weight gain is by incorporating them into your meals. You can have them scrambled, poached, or in omelettes. Just ensure they are properly cooked to avoid any food safety concerns.

3. Is it true that pregnant women should not eat eggs or egg yolk?

Pregnant women can eat eggs, including yolks, as long as they are fully cooked. Eggs are a good source of protein and essential nutrients like folate, that are vital for pregnant women. However, pregnent women should refrain from consuming raw egg yolks as they can lead to food poisoning and salmonella. If someone is allergic to eggs, then they should not consume eggs. 

4. Is eating egg yolk after a workout a good idea?

Yes, eating egg yolks after a workout can be beneficial. They provide protein, which helps with muscle recovery and growth. Including them in a post-workout meal can help your body repair and build muscles.

5. Does egg yolk make you fat?

While egg yolk for weight gain can be a healthy addition to your diet, eating too many egg yolks will increase your intake of fats, and consuming more fat than the daily intake value can cause fat gain. 

References

• https://www.practo.com/consult/does-a-full-boiled-egg-increase-weight-does-a-full-boiled-egg-increase-weight-br-i-ate-2-full-boiled-eggs-with/q

• https://www.timesnownews.com/health/eating-egg-yolk-causes-weight-gain-and-other-myths-busted-article-90071550

• https://www.gabit.com/blog/does-eating-egg-yolk-cause-weight-gain

  
  

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.