egg yolk

Check out some egg yolk nutrition facts

If you are searching for information on egg yolk nutrition, such as the vitamins and minerals that it contains, this is the page for you. Learning about the nutritional content, and calorific values of the foods that you eat, is very important if you are health conscious. Here you will see the various nutritional values of egg yolks, as well as an explanation as to whether they are good for you or not.

Egg White nutrition values

The following nutritional values of egg yolk are based upon 100 g of raw egg yolks, which is approximately 5 raw eggs worth.

Vitamins in egg yolk

  • A - 1,441.0 IU (29% of your recommended daily intake)
  • B1 (Thiamin) - 0.2 milligrams (12% of your RDI)
  • B2 (Riboflavin) - 0.5 milligrams (a very impressive 31% of your recommended daily intake)
  • B3 (Niacin) - 0.0 milligrams
  • B5 (Pantothenic acid) - 3.0 milligrams (30% of the total needed in a day)
  • B6 - 0.4 milligrams (18% of your RDI)
  • B9 (Folate) - 146.0 micrograms (a massive 37% of your recommended daily intake)
  • B12 - 1.9 micrograms (a huge 32% of all you need in a day)
  • C - 0.0 milligrams
  • D - 107.0 IU (a helpful 27% of the total required in a day)
  • E - 2.6 milligrams (a helpful 13% of your RDI)
  • K - 0.7 micrograms
  • Choline - 682.0 milligrams
  • Betaine - 0.9 milligrams

Minerals in egg yolk

  • Calcium - 129 milligrams (13% of your recommended daily intake)
  • Iron - 2.7 milligrams (15% of your RDI)
  • Magnesium - 5.0 milligrams
  • Phosphorus - 390.0 milligrams (an incredible 39% of all that you need in a day)
  • Potassium - 109.0 milligrams
  • Sodium - 48.0 milligrams
  • Manganese - 0.1 milligrams
  • Zinc - 2.3 milligrams (10% of your recommended daily intake)
  • Copper - 0.1 milligrams
  • Selenium - 26.0 micrograms (a whopping 80% of the total required in a day)
  • Protein - 15.9 g (32% of your recommended daily intake)
  • Cholesterol - 1,234.0 milligrams (an immensely concerning 411% of what you should be limiting yourself to in a day)
  • Dietary Fiber - 0.0 g
  • Carbohydrates - 3.6 g
  • Sugars - 0.6 g
  • Water - 52.3 g
  • Total fats - 26.5 g
    Saturated fat (what you want to be avoiding) - 9.6 g
    Monounsaturated fat (good fat) - 11.7 g
    Polyunsaturated fat (good fat) - 4.2 g

The RDA/RDI featured in this list applies to the average male adult and can vary by age, gender and individual requirements of a nutrient due to medical reasons.

You can find out how many calories are in eggs here.

Is egg yolk good for you?

So is egg yolk good for you? Well as you can see from the nutritional values of egg yolks that have been listed above, there are a huge range of benefits that come in the shape of B vitamins, protein, and several minerals too. Egg yolks really do provide a wide variety of nutritional goodness, and that is why eggs are encouraged in most diets. However, there is a flip side to this, and that is that egg yolks are also the part of the egg that contain the cholesterol, and also the saturated fat. Just 100 g of egg yolk gives you over 4 times the total cholesterol that you should be consuming in a day, and also a large amount of the saturated fat your diet wants to be avoiding too.

However, it is low in sodium and sugars, and also high in good fats as well, which is a very useful consolation. Boasting nutrients such as iron, calcium, phosphorus, vitamins A, D, E and most B vitamins, egg yolks can do your diet a lot of good. It is just best not to be eating a load of eggs every single day as that will harm your cholesterol levels. Like most foods out there, moderation is key.

Related Pages

If you are interested in the nutritional value of egg yolks, you may also want to learn about the calories that they contain. The link below will direct you to our page covering the calories in egg yolk.

Alternatively, if you would like to learn more about the various nutrients that feature in the above list, why not check out our vitamins and minerals index, where we list the foods that act as the best sources of each one of them. This is an ideal guide to help you tweak your diet so that you are getting the nutrition that you need.

Further information

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