1 serving (17 grams) contains 55 calories, 2.7 grams of protein, 4.5 grams of fat, and 0.6 grams of carbohydrates.
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Nutrition Information
Calories |
763.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.5 g | 80% | |
| Saturated Fat | 22.2 g | 111% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 2555.6 mg | 851% | |
| Sodium | 111.1 mg | 4% | |
| Total Carbohydrates | 8.3 g | 3% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.4 g | ||
| protein | 37.5 g | 75% | |
| Vitamin D | 250.0 mcg | 1250% | |
| Calcium | 305.6 mg | 23% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 263.9 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Egg yolks
Egg yolks are the yellow portion found in the center of an egg, widely used in global cuisines for their rich texture and flavor. Originating from domesticated birds like chickens, they are a staple in breakfasts, baked goods, sauces, and soups across cuisines worldwide. Egg yolks are a nutrient-dense food, offering a variety of vitamins and minerals, including vitamins A, D, E, and B-complex, along with healthy fats and essential amino acids. While slightly higher in calories due to their fat content, they are also a source of lecithin, an important compound for cellular health. One large egg yolk typically contains around 55 calories, 2.7 grams of protein, and 4.5 grams of fat. Their high nutrient density makes them a valuable inclusion in a balanced diet when consumed in moderation.
Health Benefits
- Egg yolks are a rich source of vitamin D, which supports bone health and helps regulate calcium absorption.
- They contain choline, an essential nutrient for brain health and proper liver function.
- High levels of lutein and zeaxanthin, antioxidants in egg yolks, improve eye health by reducing the risk of macular degeneration and cataracts.
- Provides healthy fats that aid in the absorption of fat-soluble vitamins A, D, E, and K.
- Egg yolks offer vitamin B12, supporting energy metabolism and red blood cell formation.
Dietary Considerations
Selection and Storage
Store whole eggs in the refrigerator at or below 40°F (4°C) and consume by the expiration date. If separating yolks, keep them in an airtight container with a small amount of water to prevent drying, and use within 2–3 days.
Common Questions About Egg yolks Nutrition
Are egg yolks high in protein and calories?
Egg yolks contain about 2.7 grams of protein and 55 calories per yolk. They are also packed with essential nutrients like vitamin D, vitamin B12, and choline, which support brain and nerve health.
Can I eat egg yolks on a keto diet?
Yes, egg yolks are an excellent choice for a keto diet because they are low in carbohydrates, with less than 1 gram of carbs per yolk, and high in healthy fats. They provide essential nutrients while supporting the high-fat, low-carb requirements of a ketogenic lifestyle.
Are egg yolks healthy or should I avoid them due to cholesterol concerns?
Egg yolks are nutritious and provide healthy fats, vitamins, and minerals, but they also contain about 186 mg of cholesterol per yolk. Research now shows that dietary cholesterol has minimal impact on blood cholesterol levels for most people, making them a healthy choice in moderation for those without specific conditions like hypercholesterolemia.
How many egg yolks can I eat per day?
For most people, consuming 1-2 whole eggs daily, including the yolks, can be part of a balanced diet. If you are managing cholesterol levels, consult with a healthcare professional about appropriate intake based on your individual health needs.
How do egg yolks compare to egg whites nutritionally?
Egg yolks contain most of the egg's vitamins, minerals, and fats, while egg whites are primarily protein. A yolk offers essential nutrients like vitamin D, choline, and omega-3 fats, whereas the white is fat-free and provides 3.6 grams of protein. Choosing one or both depends on your dietary goals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
