Basic Information
- Common Name: Egg Yolk (from Grade A, Large Eggs)
- Scientific Name: Part of Gallus gallus domesticus (Domestic Chicken Egg)
- Category: Animal Product
Varieties
While egg yolks themselves do not have varieties, the nutritional content and quality can vary based on the hen’s breed, diet, and whether the eggs are conventional, free-range, organic, or omega-3 enriched.
Nutritional Information
- Macronutrients:
- Carbohydrates: Very low, 1.02g per yolk.
- Proteins: About 16.2g per yolk. Egg yolks contain high-quality protein but in smaller amounts than the egg white.
- Fats: High, approximately 28.8g per yolk, with a mix of saturated and unsaturated fats, including omega-3 fatty acids in yolks from hens fed omega-3 enriched diets.
- Micronutrients:
- Vitamins: Rich in vitamins A, D, E, and K, as well as B-complex vitamins, including B12 and folate. Yolks are one of the few foods naturally containing vitamin D.
- Minerals: Good source of selenium, phosphorus, and zinc. Contains choline, an essential nutrient important for brain health.
Phytonutrients
Egg yolks, particularly those from Grade A, Large eggs, contain various bioactive compounds and nutrients that contribute significantly to their health benefits. While eggs are not typically recognized for their phytonutrients in the same way plant-based foods are, the yolk contains several important compounds with health-promoting properties. Here’s an overview of the key components found in egg yolks:
Carotenoids
- Lutein and Zeaxanthin: These antioxidants are crucial for eye health, helping to protect against macular degeneration and cataracts. The bioavailability of these nutrients is enhanced in the presence of the fats found in egg yolks.
Vitamins
- Vitamin D: Egg yolks are one of the few food sources that naturally contain vitamin D, which is important for bone health and immune function.
- Vitamin A: Essential for vision, immune function, and skin health.
- Vitamin E (Tocopherols and Tocotrienols): Acts as an antioxidant, protecting cells from oxidative damage.
Fatty Acids
- Omega-3 Fatty Acids: Yolks from hens fed omega-3 enriched diets can be a good source of omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation.
Choline
- An essential nutrient that supports brain development, liver function, and metabolism. Choline is particularly abundant in egg yolks and is important for pregnant and breastfeeding women due to its role in fetal brain development.
Minerals
- Selenium: A mineral with antioxidant properties, supporting immune function and thyroid health.
While these components in egg yolks are not phytonutrients in the traditional plant-based sense, they function similarly by providing health benefits. The combination of these nutrients makes egg yolks a nutrient-dense food, supporting various aspects of health including vision, brain function, heart health, and more.
- Calorie Count: About 55 calories per yolk.
- Glycemic Index: Non-applicable as it contains virtually no carbohydrates.
Physical Characteristics
- Color: Color can range from light yellow to deep orange, depending on the hen’s diet.
- Shape: Rounded, contained within the egg white until broken.
- Size: The size of a large egg yolk is approximately one-third of the total egg volume.
- Texture: Thick and creamy.
Culinary Uses
- Common Dishes: Used in custards, sauces like hollandaise and mayonnaise, baked goods, ice creams, and as a rich ingredient in pasta dough. Egg yolks add color, flavor, and nutritional value.
- Preparation Methods: Can be used raw, cooked gently in sauces, or as an emulsifying agent. They’re also used to enrich and thicken dishes.
- Suitable Pairings: Complements dairy products, enhances the richness of baked goods, and pairs well with both sweet and savory ingredients, offering versatility in culinary applications.
Geographical Information
- Origin: Eggs have been a staple in human diets for thousands of years, with domesticated chickens (Gallus gallus domesticus) originating from Southeast Asia.
- Primary Growing Regions: Eggs are produced worldwide, with the top producers including China, the United States, India, and Brazil.
- Available year-round due to controlled egg production practices.
Egg yolks from Grade A, Large eggs are a nutrient-dense food, offering a concentrated source of vitamins, minerals, and essential fats. They play a vital role in various culinary applications, contributing rich flavor, color, and texture to dishes.
| Proximates: | |
| Water | 52.1 g |
| Energy (Atwater General Factors) | 328 kcal |
| Energy (Atwater Specific Factors) | 334 kcal |
| Nitrogen | 2.59 g |
| Protein | 16.2 g |
| Total lipid (fat) | 28.8 g |
| Ash | 1.89 g |
| Carbohydrates: | |
| Carbohydrate, by difference | 1.02 g |
| Minerals: | |
| Selenium, Se | 55.8 µg |
| Vitamins and Other Components: | |
| Riboflavin | 0.467 mg |
| Biotin | 45.9 µg |
| Lycopene | 2 µg |
| trans-Lycopene | 2 µg |
| cis-Lutein/Zeaxanthin | 121 µg |
| Lutein | 612 µg |
| Zeaxanthin | 546 µg |
| Vitamin E (alpha-tocopherol) | 5.64 mg |
| Tocopherol, beta | 1.02 mg |
| Tocopherol, gamma | 0.22 mg |
| Tocopherol, delta | 0.3 mg |
| Tocotrienol, alpha | 0.14 mg |
| Tocotrienol, gamma | 0.01 mg |
| Amino acids: | |
| Tryptophan | 0.174 g |
| Threonine | 0.789 g |
| Isoleucine | 0.766 g |
| Leucine | 1.35 g |
| Lysine | 1.2 g |
| Methionine | 0.398 g |
| Phenylalanine | 0.673 g |
| Tyrosine | 0.684 g |
| Valine | 0.846 g |
| Arginine | 1.12 g |
| Histidine | 0.369 g |
| Alanine | 0.769 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 1.99 g |
| Glycine | 0.47 g |
| Proline | 0.748 g |
| Serine | 1.29 g |
| Hydroxyproline | <0.01 g |
| Cysteine | <0.425 g |
