Nutrition for Egg Yolk (raw)
Calories, Protein, Vitamins and More
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, phosphorus and choline.
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
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% 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
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. Most of the fat in egg yolk are healthier unsaturated fats.
Egg yolk contains 184.5 mg of cholesterol and no trans-fat.
Egg yolk contains 184.5 mg of cholesterol and no trans-fat.
- Total fat: 4.5 g
- Cholesterol: 184.5 mg
- Saturated fat: 1.6 g
- Monounsaturated fat: 2 g
- Polyunsaturated fat: 0.7 g
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:- Condensed Milk: same
- Mozzarella Cheese: -1 calories
- Heavy Cream: +3 calories
- Cream Cheese: +5 calories
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:- Feta Cheese: -0.3 grams
- Egg: -0.6 grams
- Cottage Cheese: -0.8 grams
- Blue Cheese: +0.9 grams
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
- 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
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:- Goat Cheese: +4.4 UG
- Heavy Cream: +5.1 UG
- Cheddar Cheese: -7.5 UG
- Cream Cheese: -12 UG
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
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| Water | G | |