What are the Nutritional Facts about Egg Yolk?
December 20, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Egg yolk is rich in healthy fats and vitamins. Learn its nutrition facts, health benefits, and whether egg yolk is good or bad for health.
Introduction
Egg yolk is the yellow part of the egg and is often misunderstood due to its cholesterol content. However, egg yolk is actually the most nutrient-dense part of the egg, packed with vitamins, minerals, healthy fats, and antioxidants.
Nutritional Facts About Egg Yolk
(Per 1 large egg yolk ~17 grams)
| Nutrient | Amount |
|---|---|
| Calories | 55 kcal |
| Protein | 2.7 g |
| Fat | 4.5 g |
| Saturated Fat | 1.6 g |
| Cholesterol | 184 mg |
| Carbohydrates | 0.6 g |
| Vitamin A | 245 IU |
| Vitamin D | 37 IU |
| Vitamin E | 0.7 mg |
| Vitamin B12 | 0.3 mcg |
| Folate (Vitamin B9) | 23 mcg |
| Iron | 0.9 mg |
| Calcium | 22 mg |
| Phosphorus | 66 mg |
| Choline | 147 mg |
Health Benefits of Egg Yolk
1. Rich in Essential Vitamins
- Contains vitamins A, D, E, and B12
- Supports immunity, bone health, and energy
2. Supports Brain Health
- High in choline
- Important for memory and nerve function
- Supports brain development
3. Good for Eye Health
- Contains lutein and zeaxanthin
- Helps protect eyes from age-related damage
4. Supports Hormone Production
- Healthy fats help hormone balance
- Important for overall metabolic health
5. Improves Nutrient Absorption
- Fat-soluble vitamins are better absorbed
- Helps absorb nutrients from other foods
Is Egg Yolk Bad for Cholesterol?
- Egg yolk is high in cholesterol, but
- For most healthy people, dietary cholesterol has little effect on blood cholesterol
- Moderate intake does not increase heart disease risk
Healthy limit:
1 egg yolk per day for most people.
Egg Yolk vs Egg White
| Nutrient | Egg Yolk | Egg White |
|---|---|---|
| Calories | Higher | Very low |
| Fat | Present | Almost zero |
| Cholesterol | High | Zero |
| Vitamins | Rich | Very limited |
| Protein | Moderate | Higher per calorie |
Egg Yolk and Weight Loss
Egg yolk can be included in weight loss in moderation.
Why it helps:
- Keeps you full longer
- Provides essential nutrients
- Prevents nutrient deficiencies
Best Way to Eat Egg Yolk
- 🥚 Boiled or poached eggs
- 🍳 Lightly cooked (avoid deep frying)
- Combine with vegetables for balanced meal
Who Should Be Careful?
- People with high cholesterol or heart disease
- Those advised by doctor to limit cholesterol
- Avoid raw egg yolk
Conclusion
Egg yolk is a nutrient-rich food containing healthy fats, vitamins, antioxidants, and choline. While it is high in cholesterol, moderate consumption is safe and beneficial for most people. Including egg yolk in a balanced Indian diet supports brain health, eye health, hormone balance, and overall nutrition.