Nutrition for Egg Yolk (raw)

Calories, Protein, Vitamins and More


image of egg yolk source

Egg Yolk Nutrition Summary

One raw egg yolk (17 grams or 0.6 oz) contains 55 calories and 2.7 grams of protein. Egg yolk consist of 52% water, 4% carbohydrates, 16% protein, and 27% fat.

Egg yolk is an excellent source of many nutrients, including Vitamin A, Vitamin D and calcium. It also contains significant amounts of folate, Vitamin B12, selenium, choline and phosphorus.

In one raw egg yolk:

  • Calories: 55
  • Protein: 2.7 g
  • Sugar: 0.1 g
  • Fat: 4.5 g, (Saturated: 1.6 g)
  • Cholesterol: 184.5 mg
  • Sodium: 8.2 mg
There is no significant amounts of dietary fiber in egg yolk.

See the Egg Yolk Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Egg, yolk, raw, fresh.

Calories in Egg Yolk

Egg yolk has 55 calories per egg yolk or 324 calories for every 100 grams. Most of its calories are from fat and protein.

75 percent of calories in egg yolk are from fat, 20% of calories are from protein and 5% of calories are from carbohydrates.

Calories from Carbs

A small portion, or 5% the calories in raw egg yolk are from carbohydrates. The carbs in egg yolk are mostly in the form of sugar (100%).

  • Sugar: 0.1 g
There is no significant amounts of dietary fiber or starch in egg yolk.

Calories from Fat

The majority, or 75% of the calories in raw egg yolk are from fat. Egg yolk is high in total fat, with 4.5 grams or 7% of recommended daily values per egg yolk. Egg Yolk is cholestrol free. Most of the fat in egg yolk are healthier unsaturated fats:

  • Total fat: 4.5 g
  • Saturated fat: 1.6 g
  • Monounsaturated fat: 2 g
  • Polyunsaturated fat: 0.7 g
There is no significant amounts of cholestrol in egg yolk.

Omega-6 in Egg Yolk

A good source of omega-6 fatty acids, every egg yolk of egg yolk contains a total of 0.7 grams of omega-6. In addition, a large portion of the omega-6 in egg yolk comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.6 g
  • other omega 6: 0.07 g

Calories Similar to Egg Yolk

Some other dairy or egg products with similar calories to egg yolk by weight:

Protein in Egg Yolk

An excellent source of protein, a single egg yolk contains 5% of recommended daily values or 2.7 grams of protein. In addition, egg yolk is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 2.7 g
  • Tryptophan: 0.03 g
  • Threonine: 0.12 g
  • Isoleucine: 0.15 g
  • Leucine: 0.24 g
  • Lysine: 0.21 g
  • Methionine: 0.06 g
  • Phenylalanine: 0.12 g
  • Valine: 0.16 g
  • Histidine: 0.07 g

Protein Similar to Egg Yolk

Some other dairy or egg products with similar amounts of protein to egg yolk by weight:

Vitamins and Minerals in Egg Yolk

An good source of nutrients, raw egg yolk contains abundant amounts of Vitamin A and calcium. In fact, a single egg yolk contains 9% of recommended daily values or 64.8 ug of Vitamin A.

Vitamins in egg yolk (1 large):
  • Vitamin a: 64.8 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: 0.1 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: 0.4 mg
  • Folate: 24.8 ug
  • Vitamin b12: 0.3 ug
  • Vitamin k: 0.1 ug
Minerals in egg yolk (1 large):
  • Calcium: 21.9 mg
  • Potassium: 18.5 mg
  • Iron: 0.5 mg
  • Magnesium: 0.9 mg
  • Zinc: 0.4 mg
  • Selenium: 9.5 ug
  • Phosphorus: 66.3 mg
  • Copper: < 0.1 mg
  • Manganese: < 0.1 mg
  • Choline: 139.4 mg
There is no significant amounts of niacin, pantothenic acid or vitamin c in egg yolk.

Similar to Egg Yolk for Vitamin A

Here are some other dairy or egg products with similarly abundant amounts of Vitamin A to egg yolk:

Flavonoids and Carotenoids in Egg Yolk [3]

Egg yolk contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin. In one egg yolk:

  • beta-carotene: 15 ug
  • alpha-carotene: 6 ug
  • lutein + zeaxanthin: 186 ug

Egg Yolk Nutrition Chart

Egg Yolk:

( - g )

calories
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carbohydrates
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sugar G
total fat
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saturated fat
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monounsaturated fat G
polyunsaturated fat G
protein
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cholesterol MG
Vitamin A
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calcium
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iron
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magnesium
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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Vitamin B12
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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selenium
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manganese
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choline
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Water G
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Egg Yolk in Cooking

Egg yolk is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two egg yolks.

Friends and Relatives of Egg Yolk

Foods commonly cooked with egg yolk: Other similar relatives:


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