Egg yolk (raw)
Holds all of the egg's fat, vitamin D and choline. Add yolks back to whites to tune calories.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Egg yolk for gym-goers
Per 100 g, egg yolk (raw) provides 322 kcal, 15.9 g protein, 3.6 g carbohydrate (0 g fiber, 0.6 g sugars) and 26.5 g fat (9.6 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 large yolk, about 17 g) comes to roughly 55 kcal and 2.7 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Egg yolk
Nearly all of an egg's fat, vitamin D, vitamin B12 and choline sits in the yolk, so nutritionally it's a very different food from the white. Raw, it comes to about 322 kcal, 26.5 g of fat and 15.9 g of protein per 100 g. One large yolk weighs only about 17 g, though, and supplies around 55 kcal.
In a gym diet
Lifters mostly use yolks as a dial. Add them to egg-white meals or leave them out, and you raise or lower fat and calories in seconds. On a bulk or a lower-carb diet, extra yolks bring rich flavor and energy. On a hard cut, keep one or two for the micronutrients instead of binning them all. At this fat level, count yolks as a fat source, not a protein source.
Preparation and cooking
Yolks go into sauces, custards, carbonara and dressings, and gentle heat thickens them. Cooking doesn't change their calories, but the butter, cream or oil they usually end up in does. If you separate eggs, weigh the yolks you actually use rather than going by egg count, since they range from about 15 to 20 g.
Buying and storage
For anything served raw or lightly cooked, buy pasteurized eggs. Leftover yolks keep covered in the fridge for a day or two, or you can freeze them with a pinch of salt or sugar to stop them gelling.
Things to watch
Yolks are calorie dense and hold most of the egg's cholesterol and saturated fat; if you have lipid concerns, go by your clinician's advice. Raw yolk in homemade mayonnaise, mousse or tiramisu carries a Salmonella risk unless you use pasteurized eggs. Egg allergy can involve yolk proteins too.
Meal ideas
- Lean carbonara: pasta tossed with yolks, a little parmesan, black pepper and turkey bacon.
- Tuned omelette: five egg whites plus two yolks with tomatoes and fresh herbs.
- Rice bowl topping: a soft yolk over warm rice, salmon, nori and spring onion.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (83%), Vitamin D (27%), and Zinc (21%).
Good source (10–19% DV per 100 g): Iron (15%) and Calcium (10%).
How it ranks among 18 Eggs & Dairy
| Protein per 100 kcal | 4.9 g | #18 of 18 |
| Protein per 100 g | 15.9 g | #4 of 18 |
| Fiber per 100 g | 0 g | #1 of 18 |
| Lowest calories per 100 g | 322 kcal | #16 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Milk, whole 3.25% (vitamin D fortified)
61 kcal · P 3.2 · C 4.8 · F 3.3
→Feta cheese
264 kcal · P 14.2 · C 4.1 · F 21.3
→Cheddar cheese
403 kcal · P 24.9 · C 1.3 · F 33.1
→Milk, reduced-fat 2% (vitamin D fortified)
50 kcal · P 3.3 · C 4.8 · F 2
→Egg, whole (hard-boiled)
155 kcal · P 12.6 · C 1.1 · F 10.6
→Ricotta, part-skim
138 kcal · P 11.4 · C 5.1 · F 7.9
Compare Egg yolk with Milk, whole 3.25% (vitamin D fortified) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in egg yolk?
Egg yolk (raw) has about 322 kcal per 100 g, or roughly 55 kcal per 1 large yolk (17 g).
How much protein is in egg yolk?
About 15.9 g of protein per 100 g and 2.7 g per 1 large yolk. That works out to 4.9 g per 100 kcal, so it's not primarily a protein source.
Is egg yolk good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Does the egg yolk contain more protein than the white?
Per 100 g, yes, the yolk is slightly more protein dense. But a large egg has about twice as much white as yolk by weight, so in a single egg the white supplies more of the protein: roughly 3.6 g versus about 2.7 g.
Should I throw away egg yolks when cutting?
Usually there's no need to discard them all. Yolks contain vitamin D, B12, choline and minerals that whites lack. A practical approach is one or two yolks per meal plus whites for extra protein, adjusted to your calorie target.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.