Calorie Chart / Meat & Eggs / Egg yolk
How Many Calories Are in Egg yolk?
Calculation of the nutritional value & Recommended Dietary Intake of egg yolk
For g and a calorie requirement of kcal
| Calories 72 kcal | Proteins 3.2 g | Lipids 6.6 g | Carbohydrates 0 g |
| 4% | 4% | 10% | 0% |
Health benefits of egg yolk
Egg yolk - 100g
Calories 360 kcal
Proteins 16 g
Lipids 33 g
Carbohydrates 0 g
Egg yolk is considered a high-calorie food (360 calories per 100 g) mainly because it is rich in lipids. Yet, those fats contain valuable fat-soluble vitamins A, D, E, and K. It also delivers vitamin B12, folate, and large amounts of choline, a nutrient essential for brain and liver function.
The yolk supplies antioxidants lutein and zeaxanthin, studied for their supposed protective role against age-related macular degeneration. Minerals such as iron, phosphorus, and selenium add to its nutritional profile without changing the calorie count.
Historically, egg yolk was used as a natural emulsifier well before industrial additives existed, which explains its presence in sauces like Hollandaise sauce or mayonnaise. Thanks to its high protein density (16 g/100 g), athletes appreciate it for muscle repair despite the calorie load. In summary, egg yolk provides concentrated nutrients, but its calorie density calls for mindful portions.
Tips for incorporating egg yolk into a balanced diet
Because egg yolk brings substantial calories, pair it with low-calorie, fiber-rich vegetables. A classic example is poached eggs over sautéed spinach; the leaves moderate the overall calorie count of the plate while adding iron and vitamin C.
To enjoy the creamy texture without excess calories, mix one whole egg with additional egg white when preparing a frittata. Add diced bell pepper and mushroom for volume and flavor with minimal extra calories.
For a refined brunch, serve egg yolk in a lighter Eggs Benedict: replace the full-fat Hollandaise with a whisked yogurt-based variation using light yogurt. The result retains the silky mouthfeel but cuts calories by nearly half.
Craving pasta? A traditional carbonara relies on raw yolk to coat hot spaghetti. Use whole-grain pasta and add blanched broccoli florets to dilute calories and boost fiber without sacrificing taste.
Frequently Asked Questions
- How many calories are in egg yolk?
- Egg yolk contains about 360 kcal per 100 g.
- Is egg yolk healthier than egg white despite the calories?
- Yes. While egg yolk delivers more calories and fat than egg white, it also provides nearly all the egg's vitamins (A, D, E, K, B12) and choline, which the white lacks.
- Can I eat egg yolk on a weight-loss diet?
- You can, but account for its calories. Limiting the ratio to one yolk per two whites in omelettes keeps flavor and nutrients while lowering total calories.
- Does the cooking method change egg yolk calories?
- The intrinsic calories stay the same, but adding butter or oil for frying increases the dish's calories. Poaching or soft-boiling keeps extra calories minimal.
- Is the cholesterol in egg yolk as bad as its calories suggest?
- Current research shows that, for most healthy individuals, dietary cholesterol in egg yolk has less impact on blood cholesterol than previously thought. Focus on overall calorie balance and saturated-fat intake.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
