Egg Yolk Nutrition Benefits and Facts

Nutritional summary

Egg yolks are a primary source of dietary cholesterol, yet current institutional guidance has largely removed strict daily limits because dietary cholesterol has a relatively weak impact on blood cholesterol levels for most people .
The fats in egg yolks are predominantly unsaturated, consisting of monounsaturated and polyunsaturated fatty acids that are considered more heart-healthy than saturated fats .
Egg yolks contain lutein and zeaxanthin (carotenoid pigments), which are highly bioavailable and are well-established for supporting eye health by reducing the risk of cataracts and age-related macular degeneration .
Multiple large-scale meta-analyses and systematic reviews indicate that consuming up to one egg per day is not associated with an increased risk of cardiovascular disease in the general population .
Egg yolks are a significant source of phospholipids and choline, which are essential components for maintaining cell membrane structure and supporting metabolic processes .

Interesting fact

The vibrant color of an egg yolk is determined entirely by the hen's diet, specifically the levels of carotenoid pigments found in the plants or insects she consumes.

Standout nutrients

EPIC

SOURCE

Biotin

SUPER

SOURCE

Vitamin B12

EPIC

SOURCE

Choline

EPIC

SOURCE

Pantothenic acid

333

kcal per 100g

Protein16.2g

Fat29.9g

Carbs0.60g

Sugar0.32g

Fat breakdown

Polyunsat4.60g

Monounsat11.7g

Saturated8.77g

Trans0.05g

Seasonality

Not available

Diet

VegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Egg production generally has a lower carbon and water footprint compared to most other animal proteins.

Confidencemedium

Storage

Refrigerate

1–2 days

Store in a sealed container covered with a thin layer of water or milk to prevent drying.

Freeze

3–6 months

Mix with a pinch of salt or sugar to prevent the proteins from gelling.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis - PMC

[1]pmc.ncbi.nlm.nih.gov

Eggs - The Nutrition Source

[5]nutritionsource.hsph.harvard.edu

Egg Consumption and Human Health: A Comprehensive Review of ...

[9]pmc.ncbi.nlm.nih.gov

Egg consumption and cardiovascular risk: a dose–response meta-analysis of prospective cohort studies - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

68.1

Version

Similar flavours

Explore flavour space →