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[N]extrient

Egg Yolk Fresh (Raw)

SR Legacy·Comprehensive Reference Data

Egg, yolk, raw, fresh

Dairy and Egg Products

A 100g serving covers 362% of the daily recommended Cholesterol, making Egg Yolk Fresh (Raw) one of the more concentrated dietary sources of this nutrient. Both protein (15.9g) and fat (26.5g) are substantial, making Egg Yolk Fresh (Raw) a calorie-efficient source of both macronutrients. Egg Yolk Fresh (Raw) packs 322 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 48mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Egg Yolk Fresh (Raw) delivers meaningful amounts of 18 different vitamins and minerals above 10% of daily value. Contains 1085mg of cholesterol per 100g (362% DV), which may matter for individuals actively managing cholesterol.

Calories322KCAL
Protein15.9G
Fat26.5G
Carbs3.6G
Fiber0G

Calorie Distribution

317kcal
  • Protein20%15.9 g
  • Fat75%26.5 g
  • Carbs5%3.6 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water52.3G
Energy322KCAL
Protein15.9G
Total lipid (fat)26.5G
Carbohydrate, by difference3.6G
Fiber, total dietary0G
Total Sugars0.56G
Cholesterol1085MG
Vitamin C, total ascorbic acid0MG
Thiamin0.18MG
Riboflavin0.53MG
Niacin0.02MG
Vitamin B-60.35MG
Folate, total146UG
Vitamin B-121.9UG
Vitamin A, RAE381UG
Vitamin E (alpha-tocopherol)2.6MG
Vitamin D (D2 + D3)5.4UG
Vitamin K (phylloquinone)0.70UG
Calcium, Ca129MG
Iron, Fe2.7MG
Magnesium, Mg5.0MG
Phosphorus, P390MG
Potassium, K109MG
Sodium, Na48.0MG
Zinc, Zn2.3MG
Copper, Cu0.08MG
Manganese, Mn0.06MG
Selenium, Se56.0UG
Energy1346kJ
Ash1.7G
Sucrose0.07G
Glucose0.18G
Fructose0.07G
Lactose0.07G
Maltose0.07G
Galactose0.07G
Pantothenic acid3.0MG
Folic acid0UG
Folate, food146UG
Folate, DFE146UG
Choline, total820MG
Betaine0.90MG
Vitamin B-12, added0UG
Retinol371UG
Carotene, beta88.0UG
Carotene, alpha38.0UG
Cryptoxanthin, beta33.0UG
Vitamin A, IU1442IU
Lycopene0UG
Lutein + zeaxanthin1094UG
Vitamin E, added0MG
Tocopherol, beta0.05MG
Tocopherol, gamma1.3MG
Tocopherol, delta0.06MG
Tocotrienol, alpha0.03MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units218IU
Vitamin D3 (cholecalciferol)5.4UG
Vitamin K (Dihydrophylloquinone)0.10UG
Fatty acids, total saturated9.6G
SFA 4:00G
SFA 6:00G
SFA 8:00.009G
SFA 10:00.009G
SFA 12:00.009G
SFA 14:00.10G
SFA 15:00.01G
SFA 16:06.9G
SFA 17:00.05G
SFA 18:02.4G
SFA 20:00.03G
SFA 22:00.04G
SFA 24:00.009G
Fatty acids, total monounsaturated11.7G
MUFA 14:10.02G
MUFA 16:10.92G
MUFA 18:110.7G
MUFA 20:10.09G
MUFA 22:10.009G
Fatty acids, total polyunsaturated4.2G
PUFA 18:23.5G
PUFA 18:30.10G
PUFA 18:40G
PUFA 20:40.44G
PUFA 20:5 n-3 (EPA)0.01G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0.11G
Tryptophan0.18G
Threonine0.69G
Isoleucine0.87G
Leucine1.4G
Lysine1.2G
Methionine0.38G
Cystine0.26G
Phenylalanine0.68G
Tyrosine0.68G
Valine0.95G
Arginine1.1G
Histidine0.42G
Alanine0.84G
Aspartic acid1.6G
Glutamic acid2.0G
Glycine0.49G
Proline0.65G
Serine1.3G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
large (17g)552.7g4.5g0.6g
cup (243g)78238.5g64.5g8.7g

Scaled from Egg Yolk Fresh (Raw)'s per-100g values using USDA portion data.

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Nutrient Highlights

  • Egg Yolk Fresh (Raw) is a excellent source of Protein (32% DV) — see top foods ranked by Protein
  • Egg Yolk Fresh (Raw) is a excellent source of Vitamin D (27% DV) — see top foods ranked by Vitamin D
  • Egg Yolk Fresh (Raw) is a excellent source of Zinc (21% DV) — see top foods ranked by Zinc
  • Egg Yolk Fresh (Raw) is a good source of Iron (15% DV) — see top foods ranked by Iron
  • Egg Yolk Fresh (Raw) is a good source of Calcium (10% DV) — see top foods ranked by Calcium

Dietary Considerations

  • Egg Yolk Fresh (Raw) is naturally low in sodium at 48mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Egg Yolk Fresh (Raw) fits well in high-protein, low-carb eating patterns with 15.9g protein and only 3.6g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Contains 1085mg of cholesterol per 100g — relevant for those monitoring cardiovascular risk. See the Heart Health & Cholesterol Guide.

  • Egg Yolk Fresh (Raw) is a meaningful source of folate at 146mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin D: top 2% (#165 of 8,262)
  • Calcium: top 13% (#1,074 of 8,262)
  • Iron: top 20% (#1,652 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories322
% Daily Value*
Total Fat 26.5G34%
Cholesterol 1085MG362%
Sodium 48.0MG2%
Total Carbohydrate 3.6G1%
Dietary Fiber 0G0%
Total Sugars 0.56G
Protein 15.9G32%
Vitamin D 5.4UG27%
Calcium 129MG10%
Iron 2.7MG15%
Potassium 109MG2%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 172184.

View on USDA FoodData Central →