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Egg Yolk (Soft) Calories
Rich in protein, fat, vitamins A, D, B12, iron and choline
CALORIES
GI
POTASSIUM
FIBER
Egg Yolk (Soft) Nutrition Facts
Selected: 100 g
322
KCAL / 100G
Carbs
3.6g
· 5%
Protein
15.9g
· 20%
Fat
26.5g
· 75%
Fiber
0g
Egg Yolk (Soft) Vitamins & Minerals
Vitamins
Biotin
53µg · 177% DV
B12
1.1µg · 46% DV
Vitamin A
381µg · 42% DV
B2
0.52mg · 40% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
390mg · 56% DV
Zinc
3mg · 27% DV
Iron
3mg · 17% DV
Egg Yolk (Soft) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg Yolk (Soft) 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 (Soft) Contain Allergens?
Contains these allergens:
Which Diets Is Egg Yolk (Soft) 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 (Soft) Fat Profile
SATURATED
8.7g
MONOUNSATURATED
10.7g
POLYUNSATURATED
4.8g
Omega 6:3 ratio 23.3:1
Above the ideal 4:1 (23.3:1).
Foods Similar to Egg Yolk (Soft)
Egg Yolk (Soft) — Frequently Asked Questions
Is a soft egg yolk safe to eat?
A runny yolk can carry a higher food safety risk than a fully cooked egg, especially for pregnant people, young children, older adults, and anyone with a weakened immune system. For those groups, fully cooked eggs are the safer choice.
How long can a soft egg yolk sit out after cooking?
It should not be left at room temperature for long. If you are not eating it right away, cool it promptly and refrigerate it.
Can soft egg yolk be frozen?
Egg yolk can become thick and gel-like when frozen and thawed, so the texture is usually worse afterward. It is generally best eaten fresh or used within a prepared dish.
Does keeping the yolk soft change its nutrition a lot?
The main protein and fat content stays broadly similar, while some heat-sensitive vitamins may be affected by cooking. In practice, the biggest differences are texture, flavor, and safety rather than major macro changes.
Is soft egg yolk better before or after a workout?
Because yolk is relatively fat-rich, some people find it less comfortable right before training. After exercise, pairing it with egg white or another protein source can make the meal feel more balanced.
What should I eat with soft egg yolk to make it more balanced?
It pairs well with vegetables, whole-grain toast, or another protein source to create a more complete meal. Adding fiber-rich foods can also make it more filling.
Should I avoid egg yolk completely because of cholesterol?
Not necessarily; for most healthy people, overall diet matters more than one single food. People with specific cholesterol or cardiovascular concerns should follow advice tailored by their clinician.
Why does soft egg yolk sometimes taste strong or smell sulfurous?
Freshness, storage conditions, and cooking method all affect flavor and aroma. Older eggs or poorly stored eggs are more likely to develop a stronger smell.
Can children eat soft egg yolk?
For young children, fully cooked egg is usually the safer option from a food safety perspective. If egg is new to their diet, watch for signs of allergy as well.
Which is easier to digest: soft yolk or fully cooked yolk?
Tolerance varies by person. Some people find a soft yolk gentler, while others do better with a fully cooked egg, especially if they are sensitive to rich foods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.