Egg yolk nutrition

Egg yolks are the nourishing nucleus of the egg and contain nutrients such as essential fatty acids, vitamins, protein and minerals. Egg yolks are also the rich, flavoursome portion of the egg and are often used in recipes to enhance flavours and bind ingredients.

Egg yolk nutrition information

Nutrition Information Per Yolk from Medium Size Egg (58 grams) Per 100 grams
Energy kcals (calories) 52 347
Energy kJ 217 1437
Fat (g) 4.7 31.3
Saturates (g) 1.3 8.8
Monounsaturates (g) 1.8 12.0
Polyunsaturates (g) 0.8 5.0
Carbohydrate (g) 0.0 0.0
Sugars (g) 0.0 0.0
Protein (g) 2.5 16.4
Salt (g) 0.02 0.13

Vitamins and minerals

Egg yolks contain a number of vitamins including B12, B2, A, and folate. Egg yolks are also one of the few foods that naturally contain vitamin D which is essential for healthy bones and teeth. Just like vitamins, minerals are also essential for our bodies to function and contribute to our overall wellbeing. Egg yolks contain many minerals including phosphorus, iodine and selenium.

Protein

Egg whites are usually associated with high protein levels, but the yolks actually contain more protein than the whites, gram for gram. The average protein content of yolk is 16.4g per 100g, compared to 10.8g in the egg white per 100g. Although good quality protein can be found in the yolk, it is the egg white (albumen) that has the most because there is more white than yolk in each egg.

Essential fatty acids

Fats are an essential part of any healthy diet, and egg yolks are a good source of polyunsaturated and monounsaturated fats. Egg yolks also contain omega-3 fatty acids which have a number of benefits including contributing to the maintenance of normal heart and brain function.

Although egg yolks are nutritious, don’t forget about the whites! They have their own benefits to offer and therefore should be enjoyed together with the yolk for complete nutrition – as a source of high quality protein. Find out more about egg white nutrition.

Related information

Vitamins and minerals in eggs

Back to egg nutrition

All information checked by an independent Registered Nutritionist/Dietitian