Egg yolk is the yellow, nutrient-rich part of the egg, packed with fats, proteins, vitamins, and minerals. It’s not just for baking or cooking—it also has several health benefits and culinary uses. Here’s a detailed overview:
1. Nutritional Profile (per large egg yolk)
- Calories: ~55
- Protein: ~2.7 g
- Fat: ~4.5 g (mostly healthy fats, including omega-3 if from pasture-raised eggs)
- Cholesterol: ~185 mg
- Vitamins & minerals:
- Vitamin A, D, E, K
- B-complex vitamins (B12, folate, biotin)
- Choline (important for brain health)
- Iron, phosphorus, selenium, zinc
2. Health Benefits
- Brain health: Rich in choline, important for memory and cognitive function.
- Eye health: Contains lutein and zeaxanthin, antioxidants that protect the eyes.
- Heart health: Despite cholesterol content, moderate consumption may support heart health when part of a balanced diet.
- Muscle growth & repair: High-quality protein supports muscle maintenance.
- Bone health: Vitamins D and K in yolk help calcium absorption.
3. Culinary Uses
- Sauces & emulsions: Mayonnaise, hollandaise, aioli
- Baking: Pound cakes, custards, flans, and creamy desserts
- Savory dishes: Carbonara, deviled eggs, ramen topping
- Enrichment: Added to soups or mashed potatoes for extra creaminess
4. Tips
- Storage: Keep in the fridge, separated from egg white, in an airtight container for 1–2 days.
- Raw use caution: Raw yolk can carry salmonella, so avoid for pregnant women, children, elderly, or immunocompromised individuals.
- Cooking methods: Boiled, poached, fried, or baked—all preserve nutrients, but prolonged high heat may slightly reduce some vitamins.
💡 Fun fact: The yolk contains all the fat and most of the nutrients of the egg, while the white is mostly water and protein.
If you want, I can also give a list of 3 creative ways to use egg yolks in cooking and baking—including one that’s surprisingly healthy.
Do you want me to do that?
