Egg, yolk
Category: Dairy & Egg Products Method: Raw State: Frozen Characteristics: Salted, Pasteurized
Nutrition Highlights
Serving Size
Calories
78
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 | 58 (74.9%) |
| Protein | 16 (20.5%) |
| Carbohydrate | 2.0 (2.6%) |
| Total | 78 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 14 (50.9%) |
| Fat | 6.5 (22.9%) |
| Protein | 4.0 (14.1%) |
| Ash | 2.9 (10.4%) |
| Carbohydrate | 0.5 (1.8%) |
| Total | 28 (100%) |
Serving: 1 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 that support eye health
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Provide cholesterol but it does not raise blood cholesterol levels when consumed in moderation as part of a healthy diet
Risks
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High in cholesterol. One large egg yolk contains around 185 mg of cholesterol which is over 60% of the recommended daily intake
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High in saturated fat. Egg yolks are high in saturated fat which can increase risk of heart disease if consumed in excess
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Salting increases sodium content. Salting the egg yolk increases the sodium content which can negatively impact those watching their sodium intake or those with high blood pressure
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Pasteurization reduces nutrients. The pasteurization process reduces some heat-sensitive vitamins and nutrients like vitamins B12 and D in the egg yolk
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Freezing damages quality. While freezing helps preserve the egg yolk, the freezing process can damage the quality by causing moisture loss that affects texture and flavor
Additional Information
Egg, Yolk, Raw, Frozen, Salted, Pasteurized: Nutritional Benefits and Risks
Eggs are a highly nutritious food that provide a wide range of essential nutrients. The yolk, in particular, is known for its nutrient density. When considering the specific attributes of a raw, frozen, salted, pasteurized egg yolk, it is important to evaluate the nutritional benefits and risks associated with each characteristic.
Nutritional Benefits:
1. Protein: Egg yolks, regardless of their form, are a good source of high-quality protein. Proteins are crucial for numerous bodily functions, including tissue repair, muscle development, and hormone production.
2. Healthy Fats: Egg yolks contain healthy fats, including monounsaturated and polyunsaturated fats. These fats are essential for proper brain function, hormone regulation, and absorption of fat-soluble vitamins like vitamin D, E, A, and K.
3. Essential Vitamins: Egg yolks are rich in essential vitamins such as vitamin B12, vitamin D, vitamin E, and vitamin A. These vitamins play a vital role in maintaining healthy blood cells, supporting bone health, boosting the immune system, and promoting healthy skin.
4. Choline: Egg yolks are an excellent source of choline, a nutrient that is crucial for brain development and function. Choline is also involved in liver health, metabolism, and the formation of cell membranes.
5. Minerals: Egg yolks contain essential minerals such as iron, phosphorus, zinc, and selenium. These minerals are vital for various bodily functions, including oxygen transport, bone health, immune system support, and antioxidant defense.
Nutritional Risks:
1. Foodborne Illness: Consuming raw or undercooked eggs, including frozen or pasteurized yolks, carries a risk of foodborne illnesses such as Salmonella infection. Pasteurization reduces this risk, but it is still advisable to cook eggs thoroughly to eliminate any potential pathogens.
2. Sodium Intake: Salted egg yolks contain added sodium, which can contribute to high blood pressure and increase the risk of cardiovascular diseases. Individuals with hypertension or other health conditions requiring a low-sodium diet should consume salted egg yolks in moderation or opt for unsalted alternatives.
3. Cholesterol Content: Egg yolks are known for their cholesterol content. While previous dietary guidelines recommended limiting dietary cholesterol intake, recent research suggests that the cholesterol in eggs does not significantly impact blood cholesterol levels for most people. However, individuals with specific health conditions, such as familial hypercholesterolemia, may need to monitor their egg yolk consumption.
4. Freezing Effects: Freezing can slightly alter the texture of egg yolks, making them slightly thicker or gel-like. While this does not significantly impact their nutritional value, some individuals may prefer the texture of fresh egg yolks.
In summary, egg yolks, whether raw, frozen, salted, or pasteurized, offer numerous nutritional benefits. They are an excellent source of protein, healthy fats, essential vitamins, minerals, and choline. However, there are also some risks associated with consuming these specific forms of egg yolks, including the potential for foodborne illnesses, increased sodium intake, cholesterol content, and texture changes due to freezing. It is important to consider these factors and make informed choices based on individual dietary needs and preferences.