Yolk

Egg yolks are often misunderstood but packed with essential nutrients that support overall health. Incorporating egg yolks into your diet offers a range of benefits, from boosting brain function to promoting heart health. Here’s why you should embrace the golden goodness of egg yolks and how they can elevate your wellness journey.
 
Why Egg Yolks Are a Superfood
Egg yolks are rich in vitamins, minerals, and healthy fats, making them a nutrient-dense addition to any diet. Contrary to outdated myths, moderate egg yolk consumption can support heart health, improve cholesterol profiles, and provide vital nutrients for optimal body function. Here’s a breakdown of the top health benefits of egg yolks:
 
Nutrient-Dense Powerhouse
Egg yolks are loaded with essential nutrients, including:
  • Vitamins: High in vitamins A, D, E, and B12, which support vision, bone health, immune function, and energy production.
  • Minerals: Contain iron, phosphorus, selenium, and zinc, crucial for metabolism, thyroid health, and immunity.
  • Choline: A key nutrient for brain health, liver function, and nerve signaling, with one yolk providing nearly 25% of your daily choline needs.
Supports Heart Health
Egg yolks contain healthy fats, including omega-3s and monounsaturated fats, which can improve HDL (good) cholesterol levels. Studies show that for most people, dietary cholesterol from eggs has minimal impact on blood cholesterol, debunking old myths about eggs and heart disease.
 
Boosts Brain Function
Choline in egg yolks is essential for cognitive health, supporting memory, focus, and brain development. It’s especially beneficial for pregnant women, as choline aids fetal brain development. Additionally, antioxidants like lutein and zeaxanthin in yolks protect brain cells from oxidative stress.
 
Promotes Eye Health
Lutein and zeaxanthin, found in abundance in egg yolks, are powerful antioxidants that protect against age-related macular degeneration and cataracts. Regular consumption can improve eye health and reduce the risk of vision problems.
 
Aids Weight Management
Egg yolks are rich in protein and healthy fats, which promote satiety and help you feel full longer. Including yolks in meals can curb cravings, support weight loss, and maintain muscle mass.
 
Enhances Skin and Hair Health
The vitamins and healthy fats in egg yolks nourish your skin and hair. Vitamin A supports skin cell turnover, while biotin (vitamin B7) strengthens hair and nails, giving you a natural glow.
 
How to Enjoy Egg Yolks
Incorporate egg yolks into your diet with these simple ideas:
  • Breakfast: Enjoy a nutrient-packed omelet or scrambled eggs with veggies.
  • Salads: Add hard-boiled eggs to salads for a protein boost.
  • Baking: Use yolks in custards, sauces, or homemade mayonnaise for creamy texture and rich flavor.
  • Smoothies: Blend raw yolks (from trusted sources) into smoothies for a nutrient kick.
For years, egg yolks were unfairly blamed for raising cholesterol levels. Modern research shows that for most people, egg yolks are safe and beneficial when consumed in moderation (1–2 eggs per day). Those with specific health conditions should consult a healthcare provider.

Yolk nutrition per 100g

Energy
Calories 330kcal16%
Protein
Protein 16g11%
Carbohydrates
Carbohydrates 1.02g0%
Fiber 0.00g0%
Sugar 0.56g1%
Fat
Fat 30g34%
Saturated 10g32%
Cholesterol 1080mg-
Vitamins
Vitamin A 380ug42%
Choline 820mg149%
Vitamin B1 0.18mg15%
Vitamin B2 0.47mg36%
Vitamin B3 0.02mg0%
Vitamin B6 0.35mg21%
Vitamin B9 150ug36%
Vitamin B12 1.95ug81%
Vitamin C 0.00mg0%
Vitamin E 6mg38%
Vitamin K 0.70ug1%
Minerals
Calcium, Ca 130mg10%
Copper, Cu 0.08mg9%
Iron, Fe 2.73mg25%
Magnesium, Mg 5.00mg1%
Phosphorus, P 390mg31%
Potassium, K 110mg3%
Selenium, Se 54ug101%
Sodium, Na 50mg3%
Zinc, Zn 2.30mg21%
Water
Water 50g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Yolk recipes

Cinnamon chocolate ice-cream

Elevate your dessert game with this luxurious, homemade treat – it's a sweet harmony of bold chocolate and aromatic spice.

06 Mar 2025

Almond and cranberry biscotti

Simple ingredients like flour, sugar, and a dash of baking powder come together with these flavorful mix-ins to create a satisfyingly crispy cookie that's easy to make and even easier to enjoy.

17 Apr 2025

Mustard mayonnaise

Easy to whip up and versatile for any dish.

01 May 2025

Orange creme brulees

Easy to follow and utterly irresistible.

14 Apr 2025

Chicken, leek and green pea pies

Make mealtime special with these homemade pies bursting with flavor.

21 Apr 2025

Passionfruit & coconut semifreddo

Easy to make and irresistibly delicious, it's the ultimate treat for any occasion.

07 Jun 2025

Basic sweet shortcrust pastry

Perfect for tarts and pies, this easy recipe will elevate your baking effortlessly.

12 Apr 2025

Cherry tomato and spinach quiche

Simple, wholesome ingredients make this dish a delicious and nutritious choice for any occasion.

05 Apr 2025

Luscious custard pots with sweet oranges

Ideal for a sophisticated dessert that will impress any guest.

26 Mar 2025

Lemon mayonnaise

Try it today and elevate your dishes with a homemade touch.

04 Mar 2025

Semi-dried tomato aioli

Whip up this delightful, homemade condiment to elevate your meals today.

20 May 2025

Cauliflower pakoras

Perfectly crispy and delicious, these pakoras are an easy-to-make snack or appetizer that will delight your taste buds.

12 Mar 2025

Shrimp, avocado and lime crostini with rouille

Quick, easy, and bursting with flavor, it's an ideal crowd-pleaser.

30 Mar 2025

Choc ganache tarts with peanut brittle

Easy to make and impossible to resist, these tarts are a delightful treat for any occasion.

05 Jun 2025

Swedish meatballs

Serve them with mashed potatoes or noodles for a comforting and delicious dish that brings a touch of Sweden to your table.

14 Mar 2025

White chocolate ice-cream pyramids

Perfect for special occasions or a sweet treat any time.

03 Mar 2025

Parmesan biscuits

Whether enjoyed as a snack, side, or appetizer, they’re sure to impress your guests.

26 Mar 2025

Grapefruit sabayon gratin

Ideal for any occasion, it promises to impress your guests with minimal effort.

05 May 2025

Fluffy potato croquettes

Easy to follow and deliciously satisfying.

28 May 2025

Chicken and tarragon rolls with almond aioli

An elegant and flavorful dish that's sure to impress.

15 Apr 2025

Chicken, caramelised leek and cheddar tart

Simple ingredients, extraordinary flavor.

02 Jun 2025

Dessert chocolate brownies

With simple ingredients like sugar, flour, and vanilla extract, this easy recipe will satisfy any sweet tooth while achieving a perfect texture every time.

03 Mar 2025

Passionfruit curd

Easy to make and irresistibly delicious.

26 Apr 2025

Gingerbread biscuits

Perfect for the holidays or anytime you crave a deliciously spiced treat.

24 Apr 2025

Apple pie

Ideal for any occasion, it's a sweet treat that will have everyone asking for seconds.

02 May 2025

Bacon and egg pie

Try it today for a comforting, delicious treat.

06 May 2025

Chermoula butterflied shrimps with aioli

Ready to impress? Dive into this flavorful dish today.

03 Jun 2025

Crema catalana

Ideal for a gourmet touch to your dinner party or a special treat for yourself.

17 Mar 2025

Pea and lentil soup with cheese fritters

Easy to follow and delicious.

18 Apr 2025

Pistachio ice-cream sandwiches

A delightful blend of nutty flavors and sweet creaminess that’s simply irresistible.

01 Mar 2025

Classic creme caramel

Perfect for special occasions or a sophisticated dessert any night of the week.

09 Mar 2025

Chicken carbonara with bacon, pine nuts and parmesan cheese

Perfect for a special dinner or a cozy night in.

03 May 2025

Coconut scones with homemade lemon curd

This delightful treat is easy to make and perfect for any occasion.

20 Mar 2025

Baked cheesy eggplant rolls

Ideal for a cozy dinner or a special occasion, these luscious eggplant rolls promise to impress.

27 Apr 2025

Whole wheat blueberry waffle delight

Perfect for a wholesome breakfast that’s deliciously satisfying.

05 May 2025

Passionfruit shortbread eggs

Perfect for afternoon tea or a special dessert.

30 Mar 2025

White chocolate eggnog

Perfect for festive gatherings and cozy winter nights, this delightful twist on a classic holiday drink will warm your heart and satisfy your sweet tooth.

12 Apr 2025

Sticky date pudding with chai custard

Perfect for cozy nights in.

25 Mar 2025

Spiced fried cauliflower with yoghurt and mint sauce

Easy to make and bursting with taste, it’s a delightful addition to any meal.

04 Jun 2025

Paleo lettuce bacon and turkey wraps

Perfect for a quick, healthy meal.

09 Mar 2025