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Egg Yolk Nutrition

Whether or not egg yolks are good for your health has been debated for years, with nutritionists and authorities on both sides of the fence. Because they contain a lot of cholesterol, egg yolks were thought to be unhealthy for most of the nineties, and Americans were advised to avoid them. However, in recent years studies have shown that the cholesterol in egg yolks is not as harmful as originally thought, and because the yolk contains so many nutrients, the benefits outweigh the harm when eaten in moderation.

  1. Components

    • When eggs are fertilized, the yolk serves as the food source for the growing chick, so naturally the yolk contains most of the nutrients present in an egg. Below is a list of all the nutrients in one egg yolk:

      Protein: 2.7 g
      Fat: 4.5 g
      Cholesterol: 210 mg
      Calcium: 21.9 mg
      Magnesium: 0.85 mg
      Iron: 0.4 mg
      Phosphorus: 66.3 mg
      Potassium: 18.5 mg
      Sodium: 8.2 mg
      Zinc: 0.4 mg
      Copper: 0.013 mg
      Manganese: 0.009 mg
      Selenium: 9.5 mcg
      Thiamin: 0.03 mg
      Riboflavin: 0.09 mg
      Niacin: 0.004 mg
      Pantothenic Acid: 0.51 mg
      Vitamin B6: 0.059 mg
      Folate: 24.8 mcg
      Vitamin B12: 0.331 mcg
      Vitamin A: 245 IU
      Vitamin E: 0.684 mg
      Vitamin D: 18.3 IU
      Vitamin K: 0.119 IU
      DHA and AA: 94 mg
      Carotenoids: 21 mcg

    Yolk vs. White

    • Egg yolks contain one hundred percent of the vitamins A, E, D, and K, over 90 percent of vitamins B6 and B12, and nearly half the total protein of the whole egg. They also contain over 90 percent of the calcium, iron, phosphorus, zinc, thiamin, folate, and fat. Egg whites contain a bit more protein than the yolk, as well as most of the magnesium, potassium, niacin, and sodium, but do not contain more than 90 percent of any nutrient. Egg whites do contain fewer calories, totaling about 17 per egg compared to 59 in the yolk.

    Cholesterol

    • Egg yolks are high in cholesterol, which is why nutritionists have long recommended avoiding them. However, further research into the nutritional value of egg yolk and the benefits of including them in a healthy diet concluded that egg yolks are perfectly healthful when eaten in moderation.

    Benefits

    • Egg yolks supply many of the nutrients missing from the average adult's diet. Many Americans need to eat more magnesium, calcium, iron, and vitamins A, E, and B6, all of which are found in egg yolks. Yolks are also one of the few foods that naturally contain vitamin D, another nutrient missing from the average adult diet.

    Recommended Intake

    • If you don't currently have high cholesterol, it's safe to consume up to seven egg yolks per week. If you do struggle with high cholesterol, ask your doctor about including yolks in your diet plan.

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