Super source
Energy
337 kcal · 17% DV target
A rich, emulsifying golden core that provides the structural foundation for sauces and custards, the egg yolk is a nutrient-dense lipid source containing the majority of an egg's vitamins and minerals.
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 .510
The fats in egg yolks are predominantly unsaturated, consisting of monounsaturated and polyunsaturated fatty acids that are considered more heart-healthy than saturated fats .15
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 .1
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 .910
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
337 kcal · 17% DV target
16.2 g · 32% DV target
29.9 g · 38% DV target
8.77 g · 44% DV target
Not a benefit — best kept low
0.05 g · 5% DV target
Not a benefit — best kept low
0.46 g · Top 7% of eggs
Seasonality has not been estimated for this ingredient yet.
Store in a sealed container covered with a thin layer of water or milk to prevent drying.
Mix with a pinch of salt or sugar to prevent the proteins from gelling.
Egg production generally has a lower carbon and water footprint compared to most other animal proteins.
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.