Boiled Egg vs. Egg Yolk

Nutrition comparison of Cooked Boiled Egg and Egg Yolk


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked boiled egg versus egg yolk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in boiled egg and egg yolk:

  • Both egg yolk and boiled egg are high in Vitamin A, Vitamin D, calcium, calories, cholesterol and protein.
  • Egg yolk has more thiamin, pantothenic acid, Vitamin B6 and folate.
  • Egg yolk is a great source of iron.
Detailed nutritional comparison of boiled egg and egg yolk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Egg Yolk src

Calories and Carbs

calories

Both egg yolk and boiled egg are high in calories. Egg yolk has 108% more calories than boiled egg - egg yolk has 322 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, boiled egg is heavier in protein, lighter in fat and similar to egg yolk for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for egg yolk, 20:5:75 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Egg Yolk
Protein 34% 20%
Carbohydrates 3% 5%
Fat 64% 75%
Alcohol ~ ~

carbohydrates

Both egg yolk and boiled egg are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

sugar

Egg yolk and boiled egg contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and boiled egg has 1.1g of sugar.

Protein

protein

Both egg yolk and boiled egg are high in protein. Egg yolk has 26% more protein than boiled egg - egg yolk has 15.9g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Egg yolk is high in saturated fat and boiled egg has 66% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

cholesterol

Both egg yolk and boiled egg are high in cholesterol. Egg yolk has 191% more cholesterol than boiled egg - egg yolk has 1085mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.

Vitamins

Vitamin A

Both egg yolk and boiled egg are high in Vitamin A. Egg yolk has 156% more Vitamin A than boiled egg - egg yolk has 381ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.

Vitamin D

Both egg yolk and boiled egg are high in Vitamin D. Egg yolk has 151% more Vitamin D than boiled egg - egg yolk has 218iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.

Vitamin E

Egg yolk has 150% more Vitamin E than boiled egg - egg yolk has 2.6mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Egg yolk and boiled egg contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.

The B Vitamins

Egg yolk has more thiamin, pantothenic acid, Vitamin B6 and folate. Both boiled egg and egg yolk contain significant amounts of riboflavin and Vitamin B12.

Boiled Egg Egg Yolk
Thiamin 0.066 MG 0.176 MG
Riboflavin 0.513 MG 0.528 MG
Niacin 0.064 MG 0.024 MG
Pantothenic acid 1.398 MG 2.99 MG
Vitamin B6 0.121 MG 0.35 MG
Folate 44 UG 146 UG
Vitamin B12 1.11 UG 1.95 UG

Minerals

calcium

Both egg yolk and boiled egg are high in calcium. Egg yolk has 158% more calcium than boiled egg - egg yolk has 129mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Egg yolk is a great source of iron and it has 129% more iron than boiled egg - egg yolk has 2.7mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Egg yolk and boiled egg contain similar amounts of potassium - egg yolk has 109mg of potassium per 100 grams and boiled egg has 126mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Boiled Egg Egg Yolk
beta-carotene 11 UG 88 UG
lutein + zeaxanthin 353 UG 1094 UG
alpha-carotene ~ 38 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA), DHA and EPA than boiled egg per 100 grams.

Boiled Egg Egg Yolk
alpha linoleic acid 0.035 G 0.103 G
DHA 0.038 G 0.114 G
EPA 0.005 G 0.011 G
Total 0.078 G 0.228 G

omega 6s

Comparing omega-6 fatty acids, egg yolk has more linoleic acid than boiled egg per 100 grams.

Boiled Egg Egg Yolk
linoleic acid 1.188 G 3.538 G
other omega 6 0.149 G 0.438 G
Total 1.337 G 3.976 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Boiled Egg or Egg Yolk .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Egg Yolk (Egg, yolk, raw, fresh) .

Cooked Boiled Egg g

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FAQ

Does egg yolk or boiled egg contain more calories in 100 grams?
Both egg yolk and boiled egg are high in calories. Egg yolk has 110% more calories than boiled egg - egg yolk has 322 calories in 100g and boiled egg has 155 calories.

Is egg yolk or boiled egg better for protein?
Both egg yolk and boiled egg are high in protein. Egg yolk has 30% more protein than boiled egg - egg yolk has 15.9g of protein per 100 grams and boiled egg has 12.6g of protein.

Does egg yolk or boiled egg contain more calcium?
Both egg yolk and boiled egg are high in calcium. Egg yolk has 160% more calcium than boiled egg - egg yolk has 129mg of calcium in 100 grams and boiled egg has 50mg of calcium.