Egg yolk is the nutrient powerhouse of the egg, containing virtually all of the fat, cholesterol, fat-soluble vitamins (A, D, E, K), and most of the micronutrients. It is the richest common food source of choline, a nutrient critical for brain development, liver function, and membrane integrity. It also provides lutein and zeaxanthin for eye health, vitamin D, vitamin B12, riboflavin, selenium, and iodine. Despite the cholesterol content, current evidence does not support restricting egg consumption for the general healthy population.
Egg yolks emulsify sauces and dressings due to their lecithin content — the basis of mayonnaise, hollandaise, and béarnaise. Raw yolks in uncooked preparations (Caesar dressing, tiramisu) should use pasteurised eggs for food safety. Yolk colour from pale yellow to deep orange reflects the hen's diet and does not significantly affect nutritional value.
Where Eggs, chicken, yolk, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Choline | 820 mg | — | |
| Phosphorus | 600 mg | 86% | |
| Vitamin A (RE) | 447 µg | 64% | |
| Chloride | 163 mg | 20% | |
| Calcium | 149 mg | 19% | |
| Potassium | 124 mg | 6% | |
| Folate | 122 µg | 61% | |
| Selenium | 59.0 µg | 107% | |
| Vitamin D | 12.8 µg | 85% | |
| Magnesium | 12.0 mg | 3% | |
| Vitamin B12 | 8.21 µg | 746% | |
| Iron | 6.24 mg | 45% | |
| Vitamin E (alpha-TE) | 5.21 mg | 43% | |
| Pantothenic Acid (B5) | 4.53 mg | 76% | |
| Zinc | 4.03 mg | 40% | |
| Vitamin K | 3.00 µg | 3% | |
| Riboflavin (B2) | 0.590 mg | 42% | |
| Vitamin B6 | 0.350 mg | 25% | |
| Thiamin (B1) | 0.200 mg | 18% | |
| Copper | 0.160 mg | 16% | |
| Manganese | 0.110 mg | 6% | |
| Niacin (B3) | 0.040 mg | 0% | |
| Iodine | 130 µg | 87% | |
| Monounsaturated fat | 12.0 g | — | |
| Glutamic acid | 1,940 g | — | |
| Aspartic acid | 1,510 g | — | |
| Leucine | 1,400 g | — | |
| Serine | 1,340 g | — | |
| Lysine | 1,230 g | — | |
| Arginine | 1,150 g | — | |
| Valine | 894 g | — | |
| Threonine | 824 g | — | |
| Alanine | 818 g | — | |
| Isoleucine | 809 g | — | |
| Tyrosine | 727 g | — | |
| Phenylalanine | 683 g | — | |
| Proline | 660 g | — | |
| Glycine | 483 g | — | |
| Histidine | 398 g | — | |
| Methionine | 388 g | — | |
| Cysteine | 282 g | — | |
| Tryptophan | 234 g | — | |
| Lutein + Zeaxanthin | 1,355 µg | — | |
| Omega-6 (Linoleic acid) | 4.52 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.450 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →