Egg yolk is the nutrient-dense inner portion of a raw hen's egg, separated from the white and used widely in cooking — from emulsified sauces like hollandaise and mayonnaise to custards, pasta doughs and baked goods. Per 100 g, raw egg yolk provides 148 kcal, 12.4 g of protein, 10 g of fat and just 1 g of carbohydrates, with no dietary fibre. It is a notable source of choline (335 mg per 100 g) and vitamin A (180 mcg per 100 g), along with 184 mg of phosphorus per 100 g. No glycemic index is established for egg yolk given its negligible carbohydrate content. It fits vegetarian, pescatarian, gluten-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in an egg yolk?
Raw egg yolk contains 148 kcal per 100 g. A single large egg yolk weighs roughly 17–20 g, putting it at approximately 25–30 kcal per yolk.
How much choline is in egg yolk?
Egg yolk contains 335 mg of choline per 100 g, making it one of the more concentrated food sources of this nutrient. A single yolk (around 18 g) delivers roughly 60 mg of choline.
Is egg yolk keto-friendly?
Yes — egg yolk contains only 1 g of carbohydrates per 100 g, which fits comfortably within a ketogenic dietary pattern. Its fat and protein content also align well with typical keto macronutrient targets.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 318 kcal |
| Protein | 16.0 g |
| Fat | 28.2 g |
| Carbs | 1.3 g |
| Sugars | 0.55 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 8.5 g |
| Monounsaturated | 12.1 g |
| Polyunsaturated | 4.5 g |
| Trans | 0 g |
| Omega-3 | 0.41 g |
| Omega-6 | 4.0 g |
| Cholesterol | 612 mg |
| Minerals | Amount |
|---|---|
| Calcium | 76.4 mg |
| Iron | 1.7 mg |
| Magnesium | 13.0 mg |
| Phosphorus | 421 mg |
| Potassium | 103 mg |
| Sodium | 69.0 mg |
| Zinc | 3.5 mg |
| Copper | 0.13 mg |
| Manganese | 0.10 mg |
| Selenium | 76.4 mcg |
| Iodine | 192 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 106 mcg |
| Retinol | 263 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 2.1 mcg |
| Vitamin E | 5.0 mg |
| Thiamin (B1) | 0.17 mg |
| Riboflavin (B2) | 0.39 mg |
| Niacin (B3) | 0.16 mg |
| Pantothenic acid (B5) | 4.5 mg |
| Vitamin B6 | 0.30 mg |
| Folate (B9) | 166 mcg |
| Vitamin B12 | 2.4 mcg |
Other cooking states of Egg yolk
Raw egg yolk (148 kcal), Dried egg yolk (592 kcal).
