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Egg Yolk (Raw) Calories
Rich in protein, healthy fats, vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Egg Yolk (Raw) Nutrition Facts
Selected: 100 g
322
KCAL / 100G
Carbs
3.6g
· 5%
Protein
15.9g
· 20%
Fat
26.5g
· 75%
Fiber
0g
Egg Yolk (Raw) Vitamins & Minerals
Vitamins
Biotin
53µg · 177% DV
B5
2.8mg · 56% DV
B12
1.1µg · 46% DV
Vitamin A
381µg · 42% DV
Minerals
Selenium
30.8µg · 56% DV
Phosphorus
390mg · 56% DV
Zinc
2mg · 18% DV
Iron
3mg · 17% DV
Egg Yolk (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg Yolk (Raw) Processed?
NOVA 1
Unprocessed
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 (Raw) Contain Allergens?
Contains these allergens:
Which Diets Is Egg Yolk (Raw) 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 (Raw) Fat Profile
SATURATED
8.7g
MONOUNSATURATED
10.7g
POLYUNSATURATED
4.6g
Omega 6:3 ratio 21.5:1
Above the ideal 4:1 (21.5:1).
Foods Similar to Egg Yolk (Raw)
Egg Yolk (Raw) — Frequently Asked Questions
Is it safe to eat raw egg yolk?
Raw or undercooked egg yolk can carry a risk of Salmonella. Pregnant people, young children, older adults, and anyone with a weakened immune system should choose pasteurized yolks instead.
How long does raw egg yolk keep in the refrigerator?
Store separated raw yolks in a covered container and use them preferably the same day, or within 1–2 days. Covering them with a thin layer of water can help prevent drying; pour it off before use.
Can raw egg yolks be frozen?
Yes, but they may become thick and gel-like after thawing. Adding a small amount of salt for savory uses or sugar for sweet uses can help limit this texture change.
Why can raw egg yolk taste bitter or metallic?
Yolk naturally has a pronounced flavor, but age, poor storage, and oxidation can make it seem stronger or less pleasant. Use very fresh eggs and avoid leaving separated yolks exposed to air for long.
Why does raw-yolk mayonnaise split, and can it be fixed?
Mayonnaise may split when oil is added too quickly or ingredients are at very different temperatures. Whisk a fresh yolk or a teaspoon of water in a clean bowl, then slowly whisk the split sauce into it.
What foods pair well with raw egg yolk?
Acidic ingredients, mustard, and olive oil balance its rich texture, which is why yolk is common in dressings and sauces. For hot pasta, rice, or soup, temper the yolk with a little hot cooking liquid first to prevent curdling.
Is raw egg yolk better than cooked egg for muscle building?
No. Raw egg has not been shown to provide better usable protein than cooked egg, and it adds a food-safety risk. Overall protein intake and consistent resistance training matter far more for muscle gain.
Can you eat raw egg yolk at night?
Eating it at night is not inherently harmful, but its rich, fatty texture may worsen indigestion or reflux in some people when eaten late. Keep the serving modest and use pasteurized yolk if consuming it raw.
What is the main cooking difference between egg yolk and egg white?
Yolk adds richness and emulsifies sauces, helping ingredients such as oil and water stay combined. White is better known for creating foams and structure, so the two are not interchangeable in many recipes.
Who should be especially careful with raw egg yolk?
People with an egg allergy should avoid yolk as well as other egg components. Those at higher risk from foodborne illness should use thoroughly cooked or pasteurized yolk rather than raw yolk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.