Calories in egg yolk.
322 kcal per 100 g.
Egg, yolk, raw, fresh · SR Legacy (2018-04) · USDA FDC 172184
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 322 kcal | 322 kcal |
| Protein | 15.9 g | 15.9 g |
| Carbohydrates | 3.59 g | 3.59 g |
| Fat | 26.5 g | 26.5 g |
| Fibre | 0 g | 0 g |
| Sugars | 0.56 g | 0.56 g |
| Saturated fat | 9.55 g | 9.55 g |
| Sodium | 48 mg | 48 mg |
| Salt (calculated from sodium) | 0.12 g | 0.12 g |
| Vitamin A (RAE) | 381 ug | 381 ug |
| Vitamin D (D2 + D3) | 5.4 ug | 5.4 ug |
| Vitamin E (alpha-tocopherol) | 2.58 mg | 2.58 mg |
| Vitamin K (phylloquinone) | 0.7 ug | 0.7 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.18 mg | 0.18 mg |
| Riboflavin | 0.53 mg | 0.53 mg |
| Niacin | 0.02 mg | 0.02 mg |
| Vitamin B6 | 0.35 mg | 0.35 mg |
| Folate, total | 146 ug | 146 ug |
| Vitamin B12 | 1.95 ug | 1.95 ug |
| Potassium | 109 mg | 109 mg |
| Calcium | 129 mg | 129 mg |
| Phosphorus | 390 mg | 390 mg |
| Magnesium | 5 mg | 5 mg |
| Iron | 2.73 mg | 2.73 mg |
| Zinc | 2.3 mg | 2.3 mg |
| Selenium | 56 ug | 56 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.08 mg | 0.08 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
The yolk is where an egg keeps its fat: 322 kcal per 100 g against the white's 52, with 26.5 g of fat to the white's none. Cooking does not change that. A fried egg is denser than a boiled one because of the pan, not because of the yolk. What moves the number is how many yolks a dish asks for — custard, mayonnaise, carbonara and hollandaise are yolk-heavy by design, and their calories are mostly this row.
Logging this food
One large yolk is 17 g and 55 kcal: about three quarters of a whole egg's 72, from a fifth of its weight. A cup of yolks is 243 g and 782 kcal, which is the figure to reach for when a recipe measures by volume. If you separate eggs, log the yolks you actually eat rather than the eggs you cracked — the two numbers differ by more than anything else you will do to an egg.
Swaps and alternatives
Dropping the yolk is the single largest saving available in an egg: a large white is 17 kcal against a whole egg's 72, and keeps 3.6 g of the protein. One yolk to every two or three whites is the usual compromise. It is a real trade rather than a free one — the yolk carries the colour, most of the flavour, and the vitamins A, D and B12 that the white does not have.