Egg Yolk vs. Fried Egg

Nutrition comparison of Egg Yolk and Cooked Fried Egg


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

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

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

  • Both egg yolk and fried egg are high in Vitamin A, Vitamin D, calcium, calories, cholesterol and protein.
  • Egg yolk has more thiamin, folate and Vitamin B12, however, fried egg contains more niacin.
  • Egg yolk is a great source of iron.
  • For omega-3 fatty acids, egg yolk has more epa than fried egg.
Detailed nutritional comparison of egg yolk and fried egg 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: Egg Yolk (Egg, yolk, raw, fresh) and Fried Egg (Egg, whole, cooked, fried) . Have a correction or suggestions? Shoot us an email.


Image of Egg Yolk src
Image of Fried Egg src

Calories and Carbs

calories

Both egg yolk and fried egg are high in calories. Egg yolk has 64% more calories than fried egg - egg yolk has 322 calories per 100 grams and fried egg has 196 calories.

For macronutrient ratios, egg yolk is lighter in protein, heavier in fat and similar to fried egg for carbs. Egg yolk has a macronutrient ratio of 20:5:75 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Yolk Fried Egg
Protein 20% 29%
Carbohydrates 5% 2%
Fat 75% 70%
Alcohol ~ ~

carbohydrates

Both egg yolk and fried egg are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.

sugar

Egg yolk and fried egg contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and fried egg has 0.4g of sugar.

Protein

protein

Both egg yolk and fried egg are high in protein. Egg yolk has 17% more protein than fried egg - egg yolk has 15.9g of protein per 100 grams and fried egg has 13.6g of protein.

Fat

saturated fat

Egg yolk is high in saturated fat and fried egg has 55% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.

trans fat

Both fried egg and egg yolk are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and egg yolk does not contain significant amounts.

cholesterol

Both egg yolk and fried egg are high in cholesterol. Egg yolk has 171% more cholesterol than fried egg - egg yolk has 1085mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.

Vitamins

Vitamin A

Both egg yolk and fried egg are high in Vitamin A. Egg yolk has 74% more Vitamin A than fried egg - egg yolk has 381ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.

Vitamin D

Both egg yolk and fried egg are high in Vitamin D. Egg yolk has 148% more Vitamin D than fried egg - egg yolk has 218iu of Vitamin D per 100 grams and fried egg has 88iu of Vitamin D.

Vitamin E

Egg yolk and fried egg contain similar amounts of Vitamin E - egg yolk has 2.6mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.

Vitamin K

Egg yolk and fried egg contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.

The B Vitamins

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

Egg Yolk Fried Egg
Thiamin 0.176 MG 0.044 MG
Riboflavin 0.528 MG 0.495 MG
Niacin 0.024 MG 0.082 MG
Pantothenic acid 2.99 MG 1.66 MG
Vitamin B6 0.35 MG 0.184 MG
Folate 146 UG 51 UG
Vitamin B12 1.95 UG 0.97 UG

Minerals

calcium

Both egg yolk and fried egg are high in calcium. Egg yolk has 108% more calcium than fried egg - egg yolk has 129mg of calcium per 100 grams and fried egg has 62mg of calcium.

iron

Egg yolk is a great source of iron and it has 44% more iron than fried egg - egg yolk has 2.7mg of iron per 100 grams and fried egg has 1.9mg of iron.

potassium

Fried egg has 39% more potassium than egg yolk - egg yolk has 109mg of potassium per 100 grams and fried egg has 152mg 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,

Egg Yolk Fried Egg
beta-carotene 88 UG 35 UG
alpha-carotene 38 UG ~
lutein + zeaxanthin 1094 UG 543 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg yolk has more EPA than fried egg per 100 grams. Both egg yolk and fried egg contain significant amounts of alpha linoleic acid (ALA) and DHA.

Egg Yolk Fried Egg
alpha linoleic acid 0.103 G 0.137 G
DHA 0.114 G 0.063 G
EPA 0.011 G ~
DPA ~ 0.007 G
Total 0.228 G 0.207 G

omega 6s

Comparing omega-6 fatty acids, both egg yolk and fried egg contain significant amounts of linoleic acid.

Egg Yolk Fried Egg
other omega 6 ~ 0.019 G
linoleic acid 3.538 G 2.781 G
Total 3.538 G 2.8 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Egg Yolk (Egg, yolk, raw, fresh) and Fried Egg (Egg, whole, cooked, fried) .

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FAQ

Does egg yolk or fried egg contain more calories in 100 grams?
Both egg yolk and fried egg are high in calories. Egg yolk has 60% more calories than fried egg - egg yolk has 322 calories in 100g and fried egg has 196 calories.

Does egg yolk or fried egg contain more calcium?
Both egg yolk and fried egg are high in calcium. Egg yolk has 110% more calcium than fried egg - egg yolk has 129mg of calcium in 100 grams and fried egg has 62mg of calcium.