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.
BrainEyeBoneAntioxidantMuscle
Nutrition per ~100 g · 2 eggs
Form
322kcal
Protein15.9 g
Carbs3.6 g
Fat26.5 g
Fiber0 g
Vitamins
Biotin50 mcg167%
Vitamin B121.9 mcg81%
Pantothenic Acid3.0 mg60%
Vitamin A381 mcg42%
Riboflavin0.53 mg41%
Folate146 mcg37%
Vitamin A1442 iu29%
Vitamin D5.4 mcg27%
Vitamin B60.35 mg21%
Vitamin E2.6 mg17%
Thiamin0.18 mg15%
Vitamin K0.70 mcg1%
Niacin24 mcg0%
Vitamin D218 iu—
Minerals & other
Choline820 mg149%
Selenium56 mcg102%
Chromium34 mcg97%
Phosphorus390 mg31%
Zinc2.3 mg21%
Iron2.7 mg15%
Calcium129 mg10%
Copper77 mcg9%
Manganese55 mcg2%
Potassium109 mg2%
Sodium48 mg2%
Magnesium5 mg1%
Sugars0.56 g—
Saturated Fat9.6 g—
Cholesterol1085 mg—
Monounsaturated Fat11.7 g—
Polyunsaturated Fat4.2 g—
Omega3228 mg—
Bioactives estimated
Lutein & Zeaxanthin~6.0 mg
Choline~150 mg
Glutathione~15 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density35.0/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality12.8/15How much protein it delivers, by absolute grams and per calorie.
Bioactives9.9/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber0.0/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats6.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.
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).
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsMembranesVascular NOClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 riskstrong
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
Protects eye health and prevents age-related macular degenerationstrong
Lutein and zeaxanthin accumulate in the macula and lens, absorbing blue light and providing antioxidant protection against photodamage
Supports bone health and calcium absorptionmoderate
Vitamin D in yolks enhances intestinal calcium absorption and regulates mineral homeostasis; phosphorus supports bone mineralization
Enhances antioxidant and detoxification capacitymoderate
Selenium 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 functionmoderate
High-quality protein supplies amino acids for muscle protein synthesis; selenium and iron support mitochondrial ATP production and oxygen transport
Pairs 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
In the kitchen
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
When to eat it 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
Breaks a fast
Yolk's fat and protein content breaks fasting; if fasting, consume after eating window opens for optimal digestion