Food guide

Egg Yolk

Where most of the egg's vitamins, choline and fat sit; one yolk is a concentrated micronutrient portion.

Nutrient-Dense

Nutrition per 100 g

Standardised to 100 g of egg yolk, raw for fair comparison. Typical serving: 17 g raw (1 large yolk) — 322 kcal per 17 g serving.

Nutrition information for Egg Yolk
Nutrient	Per 100 g	Per serving (17 g)	Per 100 kcal
Energy	1894 kcal	322 kcal	100 kcal
Protein	93.5 g	15.9 g	4.9 g
Carbohydrate	21.2 g	3.6 g	1.1 g
Fat	155.9 g	26.5 g	8.2 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of egg yolk, with a typical serving and FDA Daily Value for adults.

Micronutrients for Egg Yolk
Nutrient	Per 100 g	Per serving (17 g)	% DV
Vitamins
Vitamin A	381 µg	64.8 µg	42%
Vitamin C	0 mg	0 mg	0%
Vitamin D	5.5 µg	0.94 µg	28%
Vitamin E	2.6 mg	0.44 mg	17%
Vitamin K	0.7 µg	0.12 µg	<1%
Thiamin	0.18 mg	0.031 mg	15%
Riboflavin	0.53 mg	0.09 mg	41%
Niacin	0.024 mg	0.004 mg	<1%
Vitamin B6	0.35 mg	0.059 mg	21%
Folate	146 µg	24.8 µg	37%
Vitamin B12	2 µg	0.34 µg	83%
Pantothenic acid	3 mg	0.51 mg	60%
Choline	820 mg	139 mg	149%
Minerals
Calcium	129 mg	21.9 mg	10%
Iron	2.7 mg	0.46 mg	15%
Magnesium	5 mg	0.85 mg	1%
Phosphorus	390 mg	66.3 mg	31%
Potassium	109 mg	18.5 mg	2%
Sodium	48 mg	8.2 mg	2%
Zinc	2.3 mg	0.39 mg	21%
Selenium	56 µg	9.5 µg	102%
Copper	0.077 mg	0.013 mg	9%
Manganese	0.055 mg	0.009 mg	2%

Source: USDA FoodData Central — Egg, yolk, raw, fresh

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat egg yolk?

A concentrated protein food for the calories it costs.
Where most of the egg's vitamins, choline and fat sit; one yolk is a concentrated micronutrient portion.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Pasta, Asparagus, Rice.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.