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Egg Yolk (Cooked) Calories
Rich in protein, healthy fats, vitamin A and choline
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Egg Yolk (Cooked) (17 g) has 54 calories. That works out to 317 calories per 100 g. It contains 0.6 g of carbs, 2.7 g of protein, 4.5 g of fat and 0 g of fiber. Its 9 µg of Biotin covers 30% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Egg Yolk (Cooked)?
Cooked egg yolk is the golden centre of an egg after heating, most often taken from a boiled egg, though yolks cooked in a pan are used too. It can be eaten on its own or mashed into sauces, fillings and spreads.
Depending on how it is cooked, the texture ranges from soft and creamy to firm, dense and slightly crumbly. It is commonly served with toast at breakfast, added to salads, or used in egg salad and sandwiches. Egg yolk provides protein as well as fats, vitamin A and choline, and is richer and more energy-dense than egg white. Pair it with vegetables or leafy greens for a balanced meal, or mash it with a little yoghurt for a lighter spread.
Egg Yolk (Cooked) Nutrition Facts
Selected: 100 g
317
KCAL / 100G
Carbs
3.6g
· 1% DV
Protein
15.9g
· 32% DV
Fat
26.5g
· 34% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 20% · Fat 75%
Egg Yolk (Cooked) Vitamins & Minerals
Vitamins
Biotin
53µg · 177% DV
B12
1.1µg · 46% DV
Vitamin A
381µg · 42% DV
B2
0.5mg · 38% DV
Minerals
Phosphorus
390mg · 56% DV
Selenium
30µg · 55% DV
Zinc
2mg · 18% DV
Iron
3mg · 17% DV
How Nutritious Is Egg Yolk (Cooked)?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Egg Yolk (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg Yolk (Cooked)
To burn the 317 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Egg Yolk (Cooked) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Egg Yolk (Cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Egg Yolk (Cooked) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Egg Yolk (Cooked) Fat Profile
SATURATED
9.6g
MONOUNSATURATED
10.7g
POLYUNSATURATED
4.7g
Omega 6:3 ratio 23.3:1
Above the ideal 4:1 (23.3:1).
Compare Egg Yolk (Cooked)
Foods Similar to Egg Yolk (Cooked)
Frequently Asked Questions About Egg Yolk (Cooked)
Why does cooked egg yolk get a green ring?
A green-gray ring forms when an egg is overcooked: sulfur compounds in the white react with iron in the yolk. It is usually harmless. Cooling the egg promptly in cold water helps limit the reaction.
How long does cooked egg yolk last in the fridge?
Keep cooked egg yolk in a covered container in the refrigerator and use it within 3–4 days. Refrigerate it promptly after cooking, rather than leaving it at room temperature for an extended period.
Can you freeze cooked egg yolk?
Yes, cooked egg yolk can be frozen, though thawed yolk may be dry and crumbly. Store it in an airtight container, thaw it in the refrigerator, and use it in a filling, salad, or other cooked dish.
How do you know when an egg yolk is fully cooked?
A fully cooked egg yolk is opaque throughout and firm rather than glossy or runny in the center. Cut the egg open to check; if the middle still looks wet, cook the egg longer before serving.
Can cooked egg yolk be reheated?
Yes, you can gently reheat cooked egg yolk, but avoid microwaving a whole hard-boiled egg because it can burst. Crumble or slice the yolk into a hot dish instead, and heat it just until warm.
Why is cooked egg yolk dry and crumbly?
Cooked egg yolk turns dry and crumbly when it is heated too long, as the texture firms and loses moisture. Shorten the cooking time and cool the egg promptly to keep the yolk more tender.
What can you make with leftover cooked egg yolks?
Use leftover cooked egg yolks crumbled over salads, stirred into potato salad, or mashed into a sandwich filling. They also work in deviled eggs; mix the yolks with a little mayonnaise or mustard for a smooth filling.
Can you eat cooked egg yolk cold?
Yes, cooked egg yolk is fine to eat cold once it has been cooked thoroughly and refrigerated promptly. Add it to a chilled salad or sandwich, and discard it if it has been left out for too long.
Can babies eat cooked egg yolk?
Yes, babies can have thoroughly cooked egg as they begin eating solid foods; there is no need to offer only the yolk. Egg can trigger an allergy, so introduce a small amount and seek medical advice if your baby has a known allergy.
Can you cook egg yolk without cooking the white?
Yes, you can separate the yolk from the white before cooking it. Bake it in a small oven-safe dish or gently poach it, taking care to cook it thoroughly if you want a firm, fully cooked yolk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.