Egg, yolk
Category: Dairy & Egg Products Method: Raw State: Frozen Characteristics: Pasteurized
Nutrition Highlights
Serving Size
Calories
84
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 64 (76.1%) |
| Protein | 18 (21.0%) |
| Carbohydrate | 0.7 (0.8%) |
| Total | 84 (100%) |
Serving: 1.0 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 16 (56.1%) |
| Fat | 7.1 (25.1%) |
| Protein | 4.4 (15.6%) |
| Ash | 0.8 (2.7%) |
| Carbohydrate | 0.2 (0.6%) |
| Total | 28 (100%) |
Serving: 1.0 oz [28g]
Benefits
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Rich in protein and contains all essential amino acids needed for growth and repair of cells and tissues
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High in vitamins and minerals like vitamin D, vitamin B12, selenium, and riboflavin. Selenium helps thyroid function and riboflavin aids energy production
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Contain choline which is important for brain and memory development
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High in lutein and zeaxanthin which are antioxidants good for eye health
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Contain anti-inflammatory omega-3 fatty acids EPA and DHA which support heart health
Risks
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High in cholesterol. One large egg yolk contains around 186 mg of cholesterol which is over 60% of the recommended daily intake. High cholesterol can increase risk of heart disease
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May contain harmful bacteria if not pasteurized. Pasteurization kills harmful bacteria like salmonella that can cause food poisoning
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Freezing does not fully eliminate risk of salmonella. Proper handling and cooking frozen eggs is important for safety
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People with egg allergy can have severe allergic reaction to even trace amounts
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May contain pesticide residues depending on farming practices. Organic eggs reduce this risk
Additional Information
Egg, yolk, raw, frozen, pasteurized: Nutritional Benefits and Risks
Eggs are a versatile and nutrient-dense food that can be consumed in various forms. When discussing eggs, it is important to differentiate between the yolk and the egg white, as they have distinct nutritional profiles. This analysis focuses specifically on the nutritional benefits and risks of consuming raw, frozen, and pasteurized egg yolks.
Nutritional Benefits:
1. Protein: Egg yolks are an excellent source of high-quality protein, containing all essential amino acids required for optimal health. Protein is essential for muscle repair and growth, hormone production, and immune function.
2. Healthy Fats: Egg yolks are rich in healthy fats, including monounsaturated and polyunsaturated fats. These fats are important for brain health, hormone production, and absorption of fat-soluble vitamins.
3. Vitamins and Minerals: Egg yolks are a natural source of various vitamins and minerals, including vitamin A, vitamin D, vitamin E, vitamin K, and minerals like iron, selenium, and phosphorus. These nutrients play vital roles in maintaining healthy vision, bone health, blood clotting, and immune function.
4. Choline: Egg yolks are one of the best dietary sources of choline, an essential nutrient that supports brain health, liver function, and fetal development during pregnancy.
5. Antioxidants: Egg yolks contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health and may help reduce the risk of age-related macular degeneration.
Nutritional Risks:
1. Salmonella Contamination: Raw egg yolks, especially if not pasteurized, carry a risk of salmonella contamination. Salmonella can cause foodborne illness, leading to symptoms like diarrhea, vomiting, abdominal pain, and fever. To minimize this risk, it is advisable to consume pasteurized egg yolks or cook eggs thoroughly.
2. Biotin Deficiency: Raw egg yolks contain a protein called avidin that can bind to biotin, a B-vitamin essential for metabolism. Consuming excessive amounts of raw egg yolks over a prolonged period may lead to biotin deficiency. Cooking eggs denatures avidin, making biotin more available for absorption.
3. Cholesterol Content: Egg yolks are relatively high in cholesterol, with approximately 186 mg per large egg yolk. While dietary cholesterol does not significantly impact blood cholesterol levels for most people, individuals with certain health conditions, such as familial hypercholesterolemia, may need to limit their intake of cholesterol-rich foods.
Frozen and Pasteurized Egg Yolks:
Frozen and pasteurized egg yolks offer the convenience of extended shelf life and reduced risk of foodborne illnesses compared to raw yolks. Freezing and pasteurization processes help eliminate harmful bacteria while retaining most of the nutritional benefits mentioned above. However, it is crucial to ensure that frozen or pasteurized egg yolks are handled and stored properly to maintain their safety and quality.
In conclusion, egg yolks, whether raw, frozen, or pasteurized, provide several nutritional benefits, including high-quality protein, healthy fats, vitamins, minerals, antioxidants, and choline. However, it is essential to be aware of the potential risks associated with raw egg consumption, such as salmonella contamination and biotin deficiency. Opting for pasteurized or properly cooked egg yolks can help mitigate these risks while still enjoying the nutritional advantages of this versatile food.