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Egg Yolk Nutrition

By Lisa Thompson

Egg yolks are high in fat and cholesterol, but they are also an excellent source of minerals and vitamins. Values such as fat and calorie content will vary slightly by cooking method. The Dietary Reference Intake percentages, from the Institute of Medicine, that follow are for adults below age 50. Children, teens and older adults have different requirements for each nutrient, so percentages will differ for these groups.

Calories and Carbohydrates

Two raw egg yolks contain 108 calories, most of which come from fat and protein. Two yolks contain 1.2 grams of carbohydrates and no fiber.


Two raw yolks contain 9 g of fat, of which 3.2 g are saturated, 1.4 g are polyunsaturated,and 4 g are monounsaturated. Two yolks contain 420 milligrams of cholesterol, which far exceeds the maximum recommend daily intake of 300 mg.


Two egg yolks contain 5.4 g of protein, which comes from 18 different amino acids. Because eggs contain all of the essential amino acids, they are considered a complete protein.


Egg yolks supply many different essential minerals. Two raw egg yolks supply 35 percent of the DRI for selenium, which helps to regulate the thyroid and fight oxidative stress. Egg yolks are also high in phosphorus, supplying 18.8 percent of the DRI. Two yolks also provide more than 5 percent of iron for women and more than 10 percent for men, as well as more than 7 percent of the DRI of zinc for both groups. While high in many other minerals, egg yolks are low in sodium, supplying less than 1 percent of the daily recommended maximum intake of 2,400 mg.

Water-Soluble vitamins

Although egg yolks do not provide any vitamin C, they do provide high amounts of some of the other water-soluble vitamins, particularly choline. Two yolks supply more than 40 percent of the DRI of choline for men and over 50 percent for women. In addition, two yolks supply more 20 percent of the DRI of vitamins B5 and B12, and more 10 percent of riboflavin and folate.

Fat-Soluble vitamins

Along with providing water-soluble vitamins, egg yolks are also high in some fat-soluble vitamins, especially vitamin D. Two yolks provide 23 percent of this vitamin, which helps to maintain calcium levels. Like many yellow and orange foods, egg yolks also provide vitamin A, with two yolks containing 18 percent of the DRI. Egg yolks contain less of the other two fat-soluble vitamins, with two yolks supplying only 5.9 percent of the DRI for vitamin E and less than 1 percent of the DRI for vitamin K.

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