To yolk or not to yolk....

...according to the USDA, the egg yolk has been getting a bad rap!
Full of important nutrients, especially the fat-soluble vitamins and essential fatty acids( EFA's), the egg yolk contains most of the nutrients in an egg. Egg whites contain far fewer nutrients.

The yolk contains the majority of the copper, nearly all of the calcium, iron, folate, and B6, and 100% of the vitamins A and E, 100% of the carotenoids, essential fatty acids, vitamins A, E, D, and K, 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and 89% of the panthothenic acid, between 50% and 80% of the copper, manganese, and selenium.

Eating the whites without the yolk diminishes the effect of the protein that you're eating. You need a complete amino acid spectrum to fully utilize the protein that you're digesting. Since the yolk contains the majority of the essential amino acids, you are short changing your results by eliminating them.
If you don’t have a history of elevated cholesterol, it probably won’t hurt to eat one or two egg yolks or whole eggs on a daily basis. If you have an elevated cholesterol level or a history of heart disease, it’s best to avoid eating egg yolk more than two to three times a week and use an egg substitute on alternate days. It’s even more important to reduce consumption of high fat and processed foods that contain hidden saturated fats if you’re concerned about heart health. Those hidden fats are much more likely to adversely affect cholesterol levels than eating a few egg yolks.
Train smart and eat smart. Go ahead, live a little on the edge enjoy, a yolk!!!