Although egg yolks spent the latter half of the 20th century in the nutritional penalty box for their cholesterol content, recent research suggests they aren't so bad after all. Although they are high in fats and cholesterol, Harvard University nutritionist Walter Willett writes that these are mostly the heart-healthy unsaturated fats and HDL cholesterol.
Serving Size and Calories
Health information website Self Nutrition Data reports that one large egg yolk contains 54 calories. Of these calories, 40 come from fat, 11 from protein and 3 from carbohydrates. Note that these numbers are for a single egg yolk; most recipes call for more than one yolk.
Fats
One large egg yolk, weighing about 17 g, contains 4.5 g of total fat. Saturated fats make up 1.6 g, about 8 percent of the USDA recommended allowance. The remaining 2.9 g are heart-healthy monounsaturated and polyunsaturated fats. According to Willett, it's the ratio of healthy to unhealthy fats -- not the gross amount -- that matters when counting fats in food.
Carbohydrates
Egg yolks are very low in carbohydrates, containing just 0.6 g per yolk. Aside from 0.1 g of sugar, this is entirely complex carbohydrates.
Proteins
One egg yolk delivers 2.7 g of protein, or 5 percent of your USDA recommended serving. Like most animal proteins, this is a complete protein and delivers all of the vital amino acids your body can make for itself.
Vitamin Content
A single egg yolk carries 6 percent of your daily recommended allowance of folate and vitamin B12, plus 5 percent of your vitamin D, riboflavin and pantothenic acid. The yolk also contains smaller but appreciable amounts of vitamin B6, thiamine and vitamin E.
Mineral Content
One egg yolk delivers 14 percent of your daily selenium, 7 percent of your phosphorus and 3 percent of both iron and zinc. Egg yolks contain no sodium; however, salt is a common ingredient in many recipes calling for egg yolks.
References
- Dave Coffman; Professional Chef; Beaverton, OR
- "Eat, Drink and Be Healthy"; Walter Willett, M.D.; 2007
- Self.com: Egg Yolk
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