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Egg Yolk
Eggs

Egg Yolk

82
Health
ScoreA

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.

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Why Egg Yolk scores 82

Nutrient density35
Protein quality13
Fiber content0
Healthy fats6
Bioactive compounds10
Glycemic impact10
Top nutrients

% Daily Value per 1 cup (100 g)

Vitamin B6 176%Biotin 167%Selenium 102%Chromium 97%Vitamin B12 81%

Nutrition

per_100g

322
Calories
15.9g
Protein
3.6g
Carbs
26.5g
Fat
0g
Fiber

Health benefits

Supports cognitive function and reduces neurodegenerative risk

strong evidence

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 degeneration

strong evidence

Lutein and zeaxanthin accumulate in the macula and lens, absorbing blue light and providing antioxidant protection against photodamage

Supports bone health and calcium absorption

moderate evidence

Vitamin D in yolks enhances intestinal calcium absorption and regulates mineral homeostasis; phosphorus supports bone mineralization

Enhances antioxidant and detoxification capacity

moderate evidence

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 function

moderate evidence

High-quality protein supplies amino acids for muscle protein synthesis; selenium and iron support mitochondrial ATP production and oxygen transport

Pairs well 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

Practical tips

  • ·Best timing: morning
  • ·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

Related foods

Egg
79
Egg White
77
Liquid Whole Egg (Plain, No Salt Or Sugar)
77
Liquid Egg White (Without Whipping Agents)
75
Liquid Egg Yolk (Plain, No Salt Or Sugar)
75
Egg Whites Dried
73

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