35 kcal P 2.92g C 4.42g F 1.49g
🥚 Dairy and Egg Products
Calories in Egg, yolk
The yellow center holds nearly all of an egg's vitamins, minerals, and fat-soluble nutrients.
296 kcal
What makes egg so powerful?
Egg yolks are often misunderstood as merely a cholesterol delivery system, but they are biologically engineered to be a complete nutrient package for a developing avian embryo. The yolk's vibrant yellow or orange color comes from carotenoids like lutein and zeaxanthin, which are transferred directly from the hen's diet. Chemically, the yolk is a complex emulsion of lipids and proteins suspended in water. It contains lecithin, a phospholipid that acts as a powerful natural emulsifier, allowing water and oil to mix smoothly. This unique chemical property is exactly why yolks are indispensable in culinary applications like mayonnaise, custards, and Hollandaise sauce. Furthermore, the yolk contains all of the egg's fat-soluble vitamins (A, D, E, and K) and essential fatty acids, while the white is almost entirely water and protein. The iron, bioavailable choline, and sulfur-based amino acids in the yolk are critical for cellular repair and brain function, making it one of the most nutrient-dense natural foods available.
Natural Emulsifier
Lecithin in the yolk binds oil and water, making it essential for creamy sauces.
Eye Health Support
Rich in lutein and zeaxanthin, yolks provide antioxidants that protect retinal tissue.
Brain Food
Yolks are one of the most concentrated dietary sources of choline for cognitive function.
💡 When & how to use it
To maximize nutrient absorption, pair cooked egg yolks with vegetables rich in fat-soluble vitamins, like kale or spinach. When separating yolks for recipes like custards or mayonnaise, keep them intact to prevent the membrane from breaking prematurely. Store fresh yolks in the refrigerator covered with a thin layer of water or oil to prevent them from drying out and forming a skin. For a nutrient-dense boost, mash a hard-boiled yolk with avocado for a simple spread.
Calories by Serving Size
100g
296 kcal
P 15.6g C 0.59g F 25.1g
1 oz (28.4g)
84 kcal
P 4.4g C 0.2g F 7.1g
200g
592 kcal
P 31.2g C 1.2g F 50.2g
50g
148 kcal
P 7.8g C 0.3g F 12.6g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 296
% Daily Value*
Total Fat 25.1g 32%
Cholesterol 1000mg 333%
Sodium 66mg 3%
Total Carbohydrate 0.59g 0%
Protein 15.6g 31%
Calcium 119mg 9%
Iron 4.13mg 23%
Potassium 102mg 2%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Egg fit your daily goals?
59 min
Walking to burn 296 kcal
15%
of 2,000 kcal daily goal
15.6g
protein (31% of daily 50g)
7
servings until 2,000 kcal
Log Egg in CalRay — just snap a photo
CalRay's AI recognizes egg and hundreds of thousands of other foods from a photo. No manual lookup needed.
Frequently Asked Questions
How many calories are in Egg, yolk?
Egg, yolk contains 296 calories per 100g. A standard serving of 1 oz (28.4g) provides 84 calories. It is relatively calorie-dense, so portion control is important.
How much protein does Egg, yolk have?
Egg, yolk provides 15.6g of protein per 100g, which is 31% of the 50g daily recommended value. It is a good source of protein.
How many carbs are in Egg, yolk?
Egg, yolk contains 0.59g of carbohydrates per 100g .
Is Egg, yolk good for weight loss?
Egg, yolk has 296 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its high protein content (15.6g/100g) helps with satiety.
How do I track Egg, yolk calories accurately?
The easiest way to track egg is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
🍽️ Perfectly Pairs With Egg
See all → 35 kcal 
0 kcal 
223 kcal P 1.81g C 8.32g F 20.3g