Calories in Egg Yolks: Nutrition Facts & Serving Sizes
Per 1 large (17g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Egg yolk is the nutrient-dense yellow center of the egg, separated from the egg white. One large egg yolk (17g) contains 55 calories, 2.7g of protein, 4.5g of fat, and 0.6g of carbs. Per 100g, egg yolks deliver 322 calories with 15.9g of protein and 26.5g of fat. The yolk contains virtually all of the fat-soluble vitamins in an egg, including 5.4mcg of vitamin D and 381mcg of vitamin A per 100g. Cholesterol is high at 1,085mg per 100g (185mg per yolk). Egg yolks are also a strong source of selenium at 56mcg, folate at 146mcg, iron at 2.7mg, and phosphorus at 390mg per 100g. They are a critical source of choline, an important nutrient for brain function and liver health that is often underconsumed. Despite the cholesterol content, egg yolks are one of the most nutrient-complete foods available.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 large (17g) | 54.7 | 2.7g | 0.6g | 4.5g | 0g |
| 1 cup (243g) | 782.5 | 38.6g | 8.7g | 64.4g | 0g |
| 100g | 322 | 15.9g | 3.6g | 26.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 322 | 16% |
| Protein | 15.9g | 32% |
| Total Fat | 26.5g | 34% |
| Saturated Fat | 9.6g | 48% |
| Total Carbohydrates | 3.6g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0.6g | 1% |
| Sodium | 48mg | 2% |
| Cholesterol | 1085mg | 362% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 9.6g | 3% |
| Cholesterol | 1085mg | 362% |
| Calcium | 129mg | 10% |
| Iron | 2.7mg | 15% |
| Potassium | 109mg | 2% |
| Vitamin A | 381mcg | 42% |
| Vitamin D | 5.4mcg | 27% |
| Vitamin B6 | 0.4mg | 24% |
| Vitamin B12 | 2mcg | 83% |
| Magnesium | 5mg | 1% |
| Phosphorus | 390mg | 31% |
| Zinc | 2.3mg | 21% |
| Selenium | 56mcg | 102% |
| Folate | 146mcg | 37% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.5mg | 38% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Egg Yolks
Egg yolks are among the most nutrient-dense foods available per calorie. While the egg white provides pure protein, the yolk is where the majority of vitamins and minerals are concentrated.
Vitamin D at 5.4mcg per 100g makes egg yolks one of the few natural food sources of this critical hormone-like vitamin. Most people are deficient in vitamin D, which affects testosterone levels, bone density, immune function, and muscle recovery. Including egg yolks regularly provides a meaningful dietary contribution.
Vitamin A at 381mcg per 100g supports immune function, skin health, and vision. It also plays a role in gene expression related to muscle adaptation.
Selenium at 56mcg per 100g covers most of the 55mcg daily recommended intake in just one serving. Selenium is essential for thyroid hormone conversion and acts as a potent antioxidant, protecting cells during high training loads.
Folate at 146mcg per 100g contributes to DNA synthesis and red blood cell formation, both of which matter for recovery and endurance.
Iron at 2.7mg per 100g, along with phosphorus at 390mg, supports oxygen transport and ATP production. These are directly relevant to athletic performance and energy output.
The fat profile of egg yolks is predominantly monounsaturated (11.7g per 100g), which is the same type of fat found in olive oil and associated with cardiovascular health when consumed in moderation.
Dietary Considerations
Egg yolks are naturally gluten-free and very low in carbohydrates at 3.6g per 100g, making them fully compatible with keto and low-carb diets. They are not vegan or dairy-free in terms of animal product restrictions, though they contain no lactose. The high cholesterol content at 1,085mg per 100g has historically caused concern, but current dietary guidelines no longer set a strict daily cap on dietary cholesterol for most healthy individuals. For those with familial hypercholesterolemia or specific cardiovascular risk factors, moderation is advised. Egg yolks are one of the best natural sources of choline, which is often lacking in plant-based diets. They are not suitable for individuals with egg allergies.
Daily Intake (100g)
100g of egg yolk provides 16% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in egg yolk?
One large egg yolk (17g) contains about 55 calories. Per 100g, egg yolks have 322 calories. Most of the calories come from fat, which is 26.5g per 100g.
Is egg yolk good for weight loss?
Egg yolks can fit into a weight loss diet in moderation. At 55 calories per yolk, they are calorie-dense relative to their small size but provide valuable nutrients like vitamins D and A, selenium, and healthy fats that support overall health during a cut.
How much protein in egg yolk?
One large egg yolk provides 2.7g of protein. Per 100g, egg yolks contain 15.9g of protein. The protein is complete, containing all essential amino acids.
How much cholesterol is in an egg yolk?
One large egg yolk contains about 185mg of cholesterol (1,085mg per 100g). All of the cholesterol in a whole egg is contained in the yolk. The egg white has zero cholesterol.
Is eating egg yolks bad for your heart?
For most healthy people, moderate consumption of egg yolks does not significantly raise cardiovascular risk. Current research suggests dietary cholesterol has less impact on blood cholesterol than previously thought for the majority of people. However, individuals with specific cardiovascular conditions should consult a doctor.
What vitamins are in egg yolk?
Egg yolks are particularly rich in fat-soluble vitamins: 5.4mcg vitamin D, 381mcg vitamin A, and 2.6mg vitamin E per 100g. They also contain 2mcg vitamin B12, 0.4mg vitamin B6, 146mcg folate, and are one of the few foods naturally rich in choline.
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