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Lightly cooked egg yolk Calories
Source of choline, vitamin B12, vitamin D, and selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lightly cooked egg yolk (17 g) has 55 calories. That works out to 322 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 8.5 µg of Biotin covers 28% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lightly cooked egg yolk Nutrition Facts
Selected: 1 piece (medium) · 17 g
55
KCAL / 17G
Carbs
0.6g
· 0% DV
Protein
2.7g
· 5% DV
Fat
4.5g
· 6% 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 4% · Protein 20% · Fat 76%
Lightly cooked egg yolk nutrition facts table · 1 piece (medium) (17 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.63 g | 8% |
| Trans fat | 0 g | |
| Sodium | 8.16 mg | 0% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 2.7 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Lightly cooked egg yolk?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 17 g | 55 kcal |
| 1 piece (small) | 12 g | 39 kcal |
| 1 tablespoon (medium) | 15 g | 48 kcal |
| 1 piece (large) | 20 g | 64 kcal |
| 2 tablespoon (double) | 30 g | 97 kcal |
| 2 piece (double) | 34 g | 109 kcal |
| 3 piece (triple) | 51 g | 164 kcal |
| 100 g | 100 g | 322 kcal |
| 1 cup (large) | 240 g | 773 kcal |
Calculated from 322 calories per 100 g.
Frequently Asked Questions About Lightly cooked egg yolk
Is lightly cooked egg yolk safe to eat?
Not always. Lightly cooked egg yolk may carry Salmonella or other harmful bacteria, so fully cooking both the yolk and white is the safer choice. Pasteurized eggs lower the risk, but careful handling and clean utensils still matter.
How do you cook lightly cooked egg yolk while setting the egg white?
Cook the egg over moderate heat and cover the pan briefly so the white sets while the yolk stays soft. Avoid leaving any clear, uncooked white. The exact cooking time varies with the method, pan, and egg size.
Can you eat lightly cooked egg yolk during pregnancy?
It is safer to avoid lightly cooked egg yolk during pregnancy and choose eggs cooked until both yolk and white are firm. Pasteurized eggs are a safer choice in dishes that are not fully cooked; ask your clinician if you need advice for your circumstances.
Can lightly cooked egg yolk be used in homemade mayonnaise or Caesar dressing?
It can be used, but lightly cooked egg yolk may still contain harmful bacteria, especially in uncooked sauces. Choose pasteurized eggs for homemade mayonnaise or Caesar dressing, keep the sauce refrigerated, and serve it promptly.
How should you store leftover lightly cooked egg yolk?
Refrigerate leftover lightly cooked egg yolk promptly in a clean, covered container rather than leaving it at room temperature. Because the center is not fully cooked, eating it freshly made is the safer option; reheat leftovers thoroughly before serving.
What is the difference between lightly cooked egg yolk in a poached egg and a fried egg?
The yolk can be similarly runny in both, but the cooking method differs: poaching cooks a cracked egg in simmering water, while frying cooks it in a pan. In either method, check that the white is fully set.
Why does lightly cooked egg yolk stay runny in a fried egg?
The yolk heats more slowly than the thin white, so it can remain runny when the white has set. A gentler heat and a covered pan help cook the white without quickly firming the yolk.
Does the color of lightly cooked egg yolk tell you whether it is safe?
No. A pale or deep yellow-orange color mainly reflects the hen’s feed, not whether lightly cooked egg yolk is free of bacteria. Use safe cooking and handling practices rather than yolk color to judge food safety.
What foods go well with lightly cooked egg yolk?
Lightly cooked egg yolk works well as a rich, runny topping for toast, rice, noodles, or roasted vegetables. Break the yolk over the food just before eating, and make sure the egg white is fully cooked.
Can you freeze lightly cooked egg yolk?
Freezing lightly cooked egg yolk is not recommended: thawing can damage its soft texture, and freezing does not reliably make an undercooked egg safe. Cook only what you plan to eat, or freeze egg yolks prepared specifically for freezing instead.
Lightly cooked egg yolk Vitamins & Minerals
Vitamins
Biotin
8.5µg · 28% DV
B12
0.33µg · 14% DV
B5
0.51mg · 10% DV
Vitamin A
64.77µg · 7% DV
Minerals
Selenium
9.52µg · 17% DV
Phosphorus
66mg · 9% DV
Iodine
8.5µg · 6% DV
Zinc
0.39mg · 4% DV
Potassium ⭐
19mg · 1% DV
Sodium
8.16mg · 0% DV
Lightly cooked egg yolk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly cooked egg yolk
To burn the 55 calories in 1 piece (medium) (17 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.
What is Lightly cooked egg yolk?
Lightly cooked egg yolk is the soft, often runny centre of an egg cooked briefly, whether the egg is boiled or fried. It is a way of preparing eggs rather than a distinct regional dish, and its texture can range from just-set to creamy and flowing.
It is commonly served at breakfast: in many places, a soft-boiled egg is eaten with toast, while a fried egg can top toast or a savoury meal. The yolk’s richness makes a small portion feel satisfying, and it provides choline, vitamin B12, vitamin D and selenium. Pair it with vegetables or whole-grain bread for a more balanced plate, and use little added fat if you want to keep the meal lighter.
How Nutritious Is Lightly cooked egg yolk?
Nutrient density
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.
Is Lightly cooked egg yolk 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 Lightly cooked egg yolk Contain Allergens?
Contains these allergens:
Which Diets Is Lightly cooked egg yolk Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Lightly cooked egg yolk Fat Profile
SATURATED
1.63g
MONOUNSATURATED
1.99g
POLYUNSATURATED
0.61g
Omega 6:3 ratio 29:1
Above the ideal 4:1 (29:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.