Group · Dairy
Egg yolk
The egg yolk is the central, coloured part of the egg, rich, smooth and packed with nutrients. Its colour ranges from pale yellow to deep orange depending on what the hen has been fed. It is the densest part of the egg: it holds almost all of the fat, the fat-soluble vitamins and valuable micronutrients. With around 340 kcal per 100 g, it provides 16 g of protein, 30.1 g of fat and only 1.31 g of carbohydrate. In the kitchen it is everywhere: emulsified sauces, pastries, custards, fresh pasta. In a balanced diet, egg yolk fits in easily, as long as you take its richness in fat into account and vary your sources of protein day to day.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 340 kcal |
| Kilojoules | 1410 kJ |
| Protein | 16 g |
| Carbohydrate | 1,4 g |
| Fat | 30,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Selenium76,4 µg139 %
- Iodine192 µg128 %
- Vitamin B122,43 µg97 %
- DHA0,24 g96 %
- Vitamin B9166 µg83 %
- Vitamin B54,54 mg76 %
- Vitamin D2,11 µg42 %
- Omega-6 LA3,51 g35 %
See the other 13 nutrients
- Vitamin A272 µg34 %
- Vitamin B20,39 mg28 %
- Vitamin B60,3 mg21 %
- Phosphorus121 mg17 %
- Total omega-30,41 g16 %
- Vitamin B10,17 mg15 %
- Copper0,15 mg15 %
- Zinc1,4 mg14 %
- Calcium76,4 mg10 %
- Omega-3 ALA0,17 g9 %
- Iron0,95 mg7 %
- Potassium58,6 mg3 %
- Magnesium4,5 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The egg yolk can be enjoyed in many ways. Runny in a poached egg or a soft-boiled egg, it keeps all its smoothness and preserves its nutrients better than prolonged cooking. To limit the oxidation of the healthy fats, favour gentle cooking over fierce frying. In baking and cooking, it is the ally of emulsions: mayonnaise, sabayon, custard, fresh pasta, glazing for pastries.
Nutritionally, the yolk holds most of the egg’s strengths: vitamins A, D, E and B vitamins, choline, iron, phosphorus and zinc, as well as the carotenoid pigments (lutein, zeaxanthin) responsible for its colour. Its protein is of very good quality, but it is above all its fat that dominates the profile, with a mix of fatty acids and dietary cholesterol. With an almost nil glycaemic index (1.31 g of carbohydrate), it has no effect on blood sugar.
For weight control, keep in mind its high calorie density: 340 kcal per 100 g, or about 55 kcal per yolk. This is not a problem in sensible amounts, but piling yolks into fatty preparations quickly adds up. If you are after something lighter, rely on the egg white, which is lower in calories and rich in pure protein. To compare intakes, the calorie table is a handy reference.
- Portion: 1 to 2 yolks per recipe is generally enough.
- Pairings: spinach, avocado, wholemeal bread for a filling, balanced meal.
- Storage: use quickly once separated from the white, in the fridge, covered.
For active people, the egg yolk complements the white by providing micronutrients and healthy fats that are useful for recovery and hormonal balance. Eating the whole egg (yolk and white) gives a complete protein profile that is ideal after exercise. When cutting, measure out the yolks to control your fat intake while keeping the balance of enjoyment and fullness. To go further on nutrition for training, discover our guidance on nutrition for fitness. The yolk belongs fully to the dairy products and eggs family: varied and well measured, it is a valuable everyday ingredient.