78
Eggs
Egg Yolk
78/ 100
Egg yolk is the nutrient-dense yellow center of an egg, rich in choline, lutein, and high-quality protein, making it a cornerstone food for brain health and cellular longevity.
Variants (2)
Nutrition · per ~100 g serving · ≈ 2 eggs
🔥 Calories
322/ 2000 kcal day
🥩Protein15.9 g32% DV
🍞Carbs3.6 g1% DV
🥑Fat26.5 g34% DV
🌿Fiber0.0 g<1% DV
Vitamins
- Biotin50.0 mcg167% DV
- Vitamin B121.9 mcg81% DV
- Pantothenic Acid3.0 mg60% DV
- Vitamin A381.0 mcg42% DV
- Riboflavin0.53 mg41% DV
- Folate146.0 mcg37% DV
- Vitamin D5.4 mcg27% DV
- Vitamin E2.6 mg17% DV
Minerals
- Selenium56.0 mcg102% DV
- Chromium34.0 mcg97% DV
- Phosphorus390.0 mg31% DV
- Zinc2.3 mg21% DV
- Iron2.7 mg15% DV
Other
- Saturated Fat9.6 g
- Sugars0.56 g
BioactivesEstimated
- Lutein & Zeaxanthin~6.0 mg
- Choline~150 mg
- Glutathione~15 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA SR Legacy (curated 2026-05-18)
Score · 78/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality12.8 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content0.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.5 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives7.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
− 1.0 anti-nutrient penalty
Top Nutrients
- Biotin167% DV
- Selenium102% DV
- Chromium97% DV
- Vitamin B1281% DV
- Pantothenic Acid60% DV
Overview
Egg yolks have been consumed for millennia and represent one of nature's most nutritionally complete foods. Unlike egg whites, yolks concentrate fat-soluble vitamins (A, D, E, K), essential minerals (selenium, zinc, iron), and unique bioactive compounds. Choline, abundantly present in yolks, is critical for neurological function, methylation pathways, and cognitive decline prevention—areas of intense longevity research. Lutein and zeaxanthin are carotenoids that accumulate in the retina and brain, protecting against age-related macular degeneration and supporting cognitive aging. The yolk's cholesterol content, long misunderstood, actually supports hormone production and cell membrane integrity. Recent epidemiological evidence shows whole egg consumption is associated with better cardiovascular outcomes than previously believed, particularly when part of a Mediterranean-style diet. For longevity-focused individuals, egg yolks provide bioavailable forms of critical micronutrients that support brain aging, metabolic health, and antioxidant status. Pasture-raised or omega-3 enriched yolks offer enhanced nutrient profiles, particularly in lutein and EPA/DHA content.
Health Benefits (5)
- Supports cognitive function and reduces neurodegenerative riskstrongCholine and phosphatidylcholine in yolks are precursors for acetylcholine neurotransmitter synthesis and support myelin formation; lutein crosses the blood-brain barrier and protects neuronal tissue from oxidative stress
- Protects eye health and prevents age-related macular degenerationstrongLutein and zeaxanthin accumulate in the macula and lens, absorbing blue light and providing antioxidant protection against photodamage
- Supports bone health and calcium absorptionmoderateVitamin D in yolks enhances intestinal calcium absorption and regulates mineral homeostasis; phosphorus supports bone mineralization
- Enhances antioxidant and detoxification capacitymoderateSelenium in yolks is incorporated into glutathione peroxidase enzymes, critical for neutralizing reactive oxygen species and supporting Phase II detoxification pathways
- Supports muscle maintenance and mitochondrial functionmoderateHigh-quality protein supplies amino acids for muscle protein synthesis; selenium and iron support mitochondrial ATP production and oxygen transport
Food Pairings
- ·Pair with leafy greens (spinach, kale) because fat-soluble carotenoids in yolks enhance absorption of lutein and vitamin K from greens
- ·Combine with tomatoes or lycopene-rich foods because synergistic antioxidants provide complementary protection against oxidative stress and inflammation
- ·Eat with vitamin C sources (citrus, peppers) because ascorbic acid enhances non-heme iron absorption from yolk, improving bioavailability
- ·Pair with healthy fats (olive oil, avocado) because dietary fat increases absorption of fat-soluble vitamins A, D, E, and lutein from the yolk
Practical Tips
- ·Choose pasture-raised or omega-3 enriched eggs when available; these contain 2-3x higher lutein and meaningful levels of EPA/DHA compared to conventional eggs
- ·Consume yolks with minimal heat or raw (from verified safe sources) to preserve heat-sensitive choline; soft-boiled or poached yolks retain more bioactive compounds than hard-boiled
- ·Store eggs at consistent cool temperature (32-40°F); properly stored eggs maintain nutrient integrity for 3-5 weeks
- ·Include the entire yolk rather than discarding portions; all nutrients are distributed throughout, including sulfur compounds in the yolk membrane
Optimal Timing
🌅
morning
Best with food
Morning consumption aligns with circadian rhythm-dependent protein synthesis and ensures lutein and choline support daytime cognitive function; morning fat intake also optimizes absorption of fat-soluble vitamins throughout the day
Yolk's fat and protein content breaks fasting; if fasting, consume after eating window opens for optimal digestion
Concerns
- · Moderate saturated fat
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCommon questions
What people ask about egg yolk
What is egg yolk?
Egg Yolk is classified as a eggs. Egg yolk is the nutrient-dense yellow center of an egg, rich in choline, lutein, and high-quality protein, making it a cornerstone food for brain health and cellular longevity.
Is egg yolk healthy?
Egg Yolk scores 78/100 in Formulate, making it a solid choice. Its strongest contributions come from Biotin, Selenium, Chromium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is egg yolk high in protein?
Yes — it's a high-protein food. A 100 g serving provides about 15.9 g of protein (~32% of the 50 g daily value).
Is egg yolk high in fiber?
Not really. A 100 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in egg yolk?
In a 100 g serving, egg yolk is highest in Biotin (~167% DV), Selenium (~102% DV), Chromium (~97% DV), Vitamin B12 (~81% DV), Pantothenic Acid (~60% DV).
Is egg yolk keto-friendly?
Yes — it fits comfortably in most keto plans. A 100 g serving has about 3.6 g of net carbs (3.6 g total minus 0 g fiber).
When is the best time to eat egg yolk?
Best in the morning. Morning consumption aligns with circadian rhythm-dependent protein synthesis and ensures lutein and choline support daytime cognitive function; morning fat intake also optimizes absorption of fat-soluble vitamins throughout the day
How much egg yolk should I eat?
A typical serving is around 100 g (~322 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating egg yolk alongside several other eggs sources.
Is egg yolk an allergen?
Egg Yolk falls into the egg group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with egg yolk?
Egg Yolk pairs nicely with: Pair with leafy greens (spinach, kale) because fat-soluble carotenoids in yolks enhance absorption of lutein and vitamin K from greens; Combine with tomatoes or lycopene-rich foods because synergistic antioxidants provide complementary protection against oxidative stress and inflammation; Eat with vitamin C sources (citrus, peppers) because ascorbic acid enhances non-heme iron absorption from yolk, improving bioavailability; Pair with healthy fats (olive oil, avocado) because dietary fat increases absorption of fat-soluble vitamins A, D, E, and lutein from the yolk.
Are there any concerns with eating egg yolk?
Moderate saturated fat.
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Connect the dots
Signature nutrients in Egg Yolk
These are the nutrients egg yolkcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.