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 Contrary to outdated myths, moderate egg yolk consumption can support heart health, improve cholesterol profiles, and provide vital nutrients for optimal body function.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

Passionfruit & coconut semifreddo

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

07 Jun 2025

Jaffa creme brulee

Perfect for impressing guests at dinner parties or treating yourself to a gourmet experience at home.

07 Jun 2025

Chicken and tarragon rolls with almond aioli

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

15 Apr 2025

Creme brulee tart

Easy to make and delightful to enjoy.

19 May 2025

White chocolate brulee ice-cream

Perfect for any occasion, this homemade ice cream will satisfy your sweet tooth and impress your guests.

26 Mar 2025

Vanilla custard

Easy-to-follow recipe with simple ingredients for a classic, comforting treat.

10 Mar 2025

Orange & honey zabaglione

Ready in just minutes.

07 May 2025

Passionfruit curd

Ready to bring a burst of sunshine to your kitchen?.

22 Mar 2025

Caramel, chocolate and almond praline brownie pie

Try this easy-to-follow recipe and wow your taste buds with every bite.

14 Apr 2025

Orange, cardamom & almond tart

Perfectly balanced with a rich creamy filling, it's an elegant treat for any occasion.

07 May 2025

Banoffee pie

Perfect for any occasion, this pie is simple to make and irresistibly delicious.

24 Apr 2025

Sweet potato gnocchi with basil pesto

Ideal for cozy dinners or impressing guests, this gnocchi recipe is both wholesome and indulgent.

10 Apr 2025

Gingerbread men

Get the complete step-by-step guide.

12 Mar 2025

Pistachio ice-cream sandwiches

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

01 Mar 2025

Banana pudding with cinnamon custard

Featuring sweet ripe bananas, rich brown sugar, and a delightful cinnamon custard, this treat combines simple ingredients like butter, milk, and flour for a comforting, homemade dessert perfect for any occasion.

04 Jun 2025

Chocolate tart

Perfect for special occasions or a gourmet treat at home.

22 Apr 2025

Biscuit bows

Perfect for any occasion.

27 May 2025

Fluffy potato croquettes

Easy to follow and deliciously satisfying.

28 May 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

Caramel apple with spiced shortcrust

Made with simple ingredients like butter, flour, and a warm spice mix, this dessert is perfect for fall gatherings or an elegant treat any time of year.

30 May 2025

Luscious custard pots with sweet oranges

Ideal for a sophisticated dessert that will impress any guest.

26 Mar 2025

Semi-dried tomato aioli

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

20 May 2025

Lemon curd frozen yoghurt

The perfect refreshing treat for a burst of citrusy delight.

04 May 2025

Bacon and egg pie

Try it today for a comforting, delicious treat.

06 May 2025

Double chocolate creme brulee

Delight your senses with every spoonful.

24 Mar 2025

Spicy potato wedges

Paired with a zesty lemon-garlic mayonnaise, this dish is a flavor-packed side perfect for any meal.

20 Apr 2025

Toasted coconut & rum ice-cream

Easy to make and delightfully refreshing, it's sure to be a hit with all ice cream lovers.

27 May 2025

Chicken carbonara with bacon, pine nuts and parmesan cheese

Perfect for a special dinner or a cozy night in.

03 May 2025

Gingerbread stars

Easy to prepare and irresistibly delicious.

04 May 2025

Whole wheat blueberry waffle delight

Perfect for a wholesome breakfast that’s deliciously satisfying.

05 May 2025

Gingerbread biscuits

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

24 Apr 2025

Spaghetti carbonara

Perfect for a cozy dinner.

04 Jun 2025

Shrimps with jalapeno & lemon aioli

Perfect for a gourmet appetizer or light meal.

10 May 2025

Banana and coconut custards

Perfect for any occasion.

17 Mar 2025

Mint chocolate puddings

Enjoy the melt-in-your-mouth center and the perfect balance of sweetness and depth in every bite.

11 Mar 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

Coffee creme brulee

Ideal for impressing guests or treating yourself to a gourmet experience.

02 May 2025

Walnut pillows

Perfect for a cozy treat with just the right balance of flavors.

21 May 2025

Sweet orange ricotta with roasted strawberries

Perfect for any occasion.

13 May 2025

Lemon cheesecake pavlova

Topped with creamy layers of whipped cream and cream cheese, and garnished with sweet raspberries and crunchy pistachio nuts, this dessert is a delightful treat for any occasion.

26 Mar 2025