scored 82/100
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.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 82.
Less a 1.0 anti-nutrient penalty (moderate saturated fat).
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.
Choline 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
Lutein and zeaxanthin accumulate in the macula and lens, absorbing blue light and providing antioxidant protection against photodamage
Vitamin D in yolks enhances intestinal calcium absorption and regulates mineral homeostasis; phosphorus supports bone mineralization
Selenium in yolks is incorporated into glutathione peroxidase enzymes, critical for neutralizing reactive oxygen species and supporting Phase II detoxification pathways
High-quality protein supplies amino acids for muscle protein synthesis; selenium and iron support mitochondrial ATP production and oxygen transport
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
Breaks a fast
Yolk's fat and protein content breaks fasting; if fasting, consume after eating window opens for optimal digestion
Per 100 g of the default form. Bars show how much higher or lower egg yolk is than the average across 6 peer foods in this category. Green means a favorable direction; amber means the opposite.
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.
Egg Yolk scores 82/100 in Formulate, making it a great choice. Its strongest contributions come from Biotin, Selenium, Chromium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
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).
Not really. A 100 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 100 g serving, egg yolk is highest in Biotin (~167% DV), Choline (~149% DV), Selenium (~102% DV), Chromium (~97% DV), Vitamin B12 (~81% DV).
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).
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
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.
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.
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.
Moderate saturated fat.
Encyclopedia entries that supply the same signature nutrients egg yolk contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients egg yolk contributes 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.