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 Contrary to outdated myths, moderate egg yolk consumption can support heart health, improve cholesterol profiles, and provide vital nutrients for optimal body function.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

Baked salmon with asparagus

Perfectly seasoned with olive oil, red pepper, and just a touch of salt and black pepper, it's an easy yet elegant dinner option that's sure to impress.

06 Jun 2025

Pumpkin pie

Perfect for autumn gatherings.

19 Mar 2025

Blood orange tart

Easy-to-follow steps guarantee a mouthwatering treat that will impress your guests.

23 Apr 2025

Lemon-mustard hollandaise sauce

Made with buttery richness, a hint of mustard, and fresh lemon juice, this easy-to-make sauce adds a gourmet touch to eggs, vegetables, and more.

23 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

Gluten-free caesar salad with anchovies

Enjoy a classic favorite without the gluten.

20 Mar 2025

Fudge brownies

Easy to make and perfect for any occasion.

16 Apr 2025

Potato salad with dijon mustard mayonnaise

Perfect for picnics, BBQs, and family gatherings.

12 Mar 2025

Banana and coconut cream pie

Easy to follow and irresistibly delicious—try it today.

05 Jun 2025

Crema catalana

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

17 Mar 2025

Chocolate chilli pots

Easy to prepare and unforgettable in flavor.

11 Mar 2025

Lime mayonnaise for shellfish

Simple, flavorful, and ready in minutes, it's a delicious accompaniment to your favorite seafood.

18 May 2025

Hash browns

Perfectly crispy and golden, these hash browns are a breakfast favorite that's easy to make and absolutely mouth-watering.

05 Jun 2025

Chicken, caramelised leek and cheddar tart

Simple ingredients, extraordinary flavor.

02 Jun 2025

Mustard mayonnaise

Easy to whip up and versatile for any dish.

01 May 2025

Creme anglaise

Easy to follow and absolutely delightful.

02 Jun 2025

Tomato and basil tart

Enjoy a slice of gourmet perfection with every bite.

04 Mar 2025

Orange & cardamom creme caramels

Perfect for a sophisticated ending to any meal.

24 Mar 2025

White chocolate ice-cream pyramids

Perfect for special occasions or a sweet treat any time.

03 Mar 2025

Apple and cinnamon custard cake

Perfect for any occasion.

22 Apr 2025

Pea fritters with shrimps and mint cream

Perfect for brunch or a light dinner.

06 Mar 2025

Turkey oatmeal meatballs

Try them baked or pan-fried for a wholesome, satisfying dish.

19 Apr 2025

Tumbet

Perfect for vegetarians and those who love hearty, home-cooked meals.

28 May 2025

Chocolate and cinnamon pudding

Try it now and experience the ultimate comfort in every spoonful.

22 Apr 2025

Caramel pots

Perfect for a special treat or an elegant finish to any meal, these caramel pots offer a luscious taste experience in every bite.

03 May 2025

Shrimps with jalapeno & lemon aioli

Perfect for a gourmet appetizer or light meal.

10 May 2025

Bacon and egg pie

Try it today for a comforting, delicious treat.

06 May 2025

Quick apple pie

Make your next pie without the fuss.

10 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

Orange and almond biscotti

Try it now and savor every bite.

11 May 2025

Cinnamon bavarois

Perfect for any occasion.

06 Apr 2025

Bomboloni

Follow our step-by-step guide to create these soft, fluffy treats in your kitchen.

27 Mar 2025

Golden syrup custard

This simple yet decadent dessert is perfect for any occasion, ensuring a delightful finish with every spoonful.

05 Apr 2025

Coconut cream pie

Perfect for dessert lovers and tropical flavor enthusiasts.

13 May 2025

Gingerbread men

Get the complete step-by-step guide.

12 Mar 2025

Honey ice-cream

Perfect for a sweet, homemade treat.

15 Apr 2025

Kale, sweet potato and onion frittata

Whip up this easy, healthy dish in no time for a protein-packed start to your day.

30 Apr 2025

Caponata tartlets

Fresh and flavorful, these tartlets are a must-try for any food lover.

02 May 2025

Caramel swirl ice-cream

Sweetened perfectly with a blend of sugar, condensed milk, and finished with a buttery maple syrup caramel swirl, this treat promises luxurious texture and unforgettable flavor in every scoop.

04 Apr 2025

White chocolate & raspberry ice-cream

Made with a perfect blend of silky white chocolate, fresh raspberries, and a rich custard base, this delightfully sweet and fruity ice cream is the ultimate treat for any occasion.

18 Apr 2025