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Egg Yolk Nutrition: Why You Should Never Skip the Yolks

Are egg yolks good or bad? This question fueled many nutrition debates over the years — and yet, the answer never seems straightforward.

Eggs are a nutrient-dense powerhouse, benefitting your heart, brain, cells and nervous system. The benefits are concentrated within the yolk, yet many conventional nutritionists advise against eating them (a piece of advice we certainly don't condone). 

Below, we dive into the the specifics of egg yolk nutrition. We explain why some dietitians advise (wrongly) against yolks, the health benefits of egg yolks and why we only use high-quality egg yolks in our products. 

Yolk Myths: Why Are Conventional Nutritionists Against Yolk?

For decades, there's been a consistent myth that egg consumption causes heart disease. Conventional dietitians reasoned that due to the dietary cholesterol content of yolks, they should be avoided. This inspired many people to cook tasteless egg white omelets, missing out on a number of health benefits.

New research shows that there is no link between egg yolk consumption and cardiovascular disease (in fact, yolks might improve your heart health) [1]. Extensive studies show that dietary cholesterol (like the cholesterol in egg yolks) has zero impact on blood cholesterol levels in 75% of the population [2].

Plus, whole eggs have an incredibly high nutritional value, offering 13 essential nutrients — all in the yolk — you miss out on if you remove them from your diet. 

Egg Yolk Nutritional Profile

Egg yolks are a real, whole food. Eggs are filled with healthy fats and beneficial protein, and are compliant with a number of diets, including paleo, keto, carnivore and even vegetarian meal plans.

The vast majority of nutrition in eggs is concentrated in the yolk. One large egg weighs in at 71.5 calories with 6.3 grams of protein, 0.4 grams of carbohydrates and 5 grams of fat [3]. In the yolk you'll find 54 calories, 4 grams of carbs, 2.7 grams of protein and 4.5 grams of total fat [4].

In addition, the yolk is filled with vitamins and minerals. Most importantly you'll find B vitamins,  choline and selenium. Choline aids in brain, nervous system and cell health while selenium contributes to bone health and energy production [5][6]. 

Egg Yolk Nutrition: Health Benefits of Egg Yolks

egg yolk nutrition: Egg yolk inside a cracked egg shell surrounded by brown eggs

Eggs are one of the most nutrient-dense foods you can find. Eggs are filled with vitamins and minerals, including: 

  • Choline: Choline is a very underrated B vitamin that supports a number of bodily functions, yet only 10% of humans get the recommended amount [7]. Choline is essential to your metabolism, cell membranes, neurotransmitters and the prevention of neurological disorders and fatty liver disease [8].
  • Vitamin D: Vitamin D helps promote mineral absorption, builds strong bones and teeth and prevents osteoporosis. It can also help treat depression and improve your mood [9]. 
  • Carotenoids: Carotenoids, such as lutein, are powerful antioxidants that help boost your immune system and improve the absorption of other nutrients [10]. The carotenoids in eggs are highly bioavailable (i.e., easily absorbed) which can increase your absorption of vitamin A [11]. 
  • Vitamin B12: Vitamin B12 is only found in animal products — therefore, if you're vegetarian, chicken eggs are a good source of this vitamin. Vitamin B12 helps keep your cells healthy and prevent heart disease [12]. 
  • Vitamin E: Vitamin E leads to healthy skin and eyes, and helps your body fight off disease [13].
  • Omega-3 fatty acids: Eggs contain a blend of monounsaturated fats, saturated fats and polyunsaturated fats. The omega-3 fatty acids contain amounts of DHA and ALA, which can decrease your risk of heart disease [14]. 
  • Amino acids: Eggs are the only vegetarian food source that contains all nine essential amino acids (those your body can't produce on its own), including leucine, histidine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Amino acids are the building blocks of protein [15]
  • Folate: Folate helps build healthy red blood cells, which carry oxygen to your body. If you don't have enough folate, you can become anemic, causing you to be tired, groggy, breathless and lethargic [16]
  • Thiamin: Thiamin (or thiamine or vitamin B1) turns food into energy, and helps ensure the health of your nervous system [17]. 
  • Minerals: Eggs are packed with vitamins, including phosphorus, magnesium, calcium and potassium, which help the body produce energy, build strong bones, regulate your muscles and reduce blood pressure levels.

Why We Only Use the Best Egg Yolks in Our Mayonnaise

egg yolk nutrition: Bottle of avocado oil mayonnaise by Hunter & Gather

We are proud of the egg yolks we use in our mayo products. As the second main ingredient in mayonnaise, we chose to source from the finest available.

Egg yolks are what give our mayonnaise its rich, creamy and silky texture. It also provides a gorgeous deep colour, which was praised by the Great Taste Awards panel. The provenance, quality and transparency of our ingredients is at the top of our agenda when developing our product range.

We pride ourselves on our unwillingness to compromise on quality (and our desire to question conventional nutrition in all that we do). Therefore, we sought out the finest egg supplier in the land. We use the finest award-winning British Free Range Egg Yolk in its natural liquid form. In addition, our egg yolks are:

  • Genuine British Free Range from the West Country
  • 100% West Country Family (owned and run) Farm Traceability
  • RSPCA Freedom Foods Approved
  • Vegetarian Society Approved (the only eggs in the UK)
  • British Lion Quality
  • In their natural liquid state (not spray dried or powder)
  • Great Taste Award Winner
  • Free from preservatives, fillers, flow agents or stabilisers
  • Small batch production made specifically for our award-winning avocado oil mayonnaise
  • Gently pasteurised for safety (no raw eggs)
  • Laboratory tested to ensure quality and safety in every batch
  • Made within a SALSA-approved facility

Some Mayonnaise Products Contain Powdered Eggs 

We hope this gave you insight into one of the key ingredients we use in our mayonnaise, and why it's important to be as diligent as possible when seeking out products.

Early on in our journey, we came to realise that many producers use non-British sourced eggs and in most cases spray dried powdered eggs. These products can contain undeclared fillers and flow agents such as silicon dioxide — an ingredient used in paint [18].

It becomes a messy situation when intervening with real food in this way. This is not real food. 

Remember: Always Eat the Yolks

Egg yolk inside a cracked egg shell and three white eggs against a yellow orange background

Decades-long nutritional myths discouraged people from eating egg yolks. However, egg yolks are part of any healthy diet, offering plenty of healthy fats, protein, vitamins and minerals.

To enjoy the various health benefits associated with eggs, remember to always eat the yolks. In our products — particularly our mayonnaise — we always use the highest-quality egg yolks we can find. To enjoy these products, try our avocado oil mayo in a number of real food recipes.

All information provided on our website and within our articles is simply information, opinion, anecdotal thoughts and experiences to provide you with the tools to thrive.

It is not intended to treat or diagnose symptoms and is definitely not intended to be misconstrued for medical advice. We always advise you to seek the advice of a trained professional when implementing any changes to your lifestyle and dietary habits.

We do however recommend seeking the services of a trained professional who questions the conventional wisdom to enable you to become the best version of yourself.


[1] https://chriskresser.com/three-eggs-a-day-keep-the-doctor-away/

[2] https://chriskresser.com/the-diet-heart-myth-cholesterol-and-

[3] https://nutritiondata.self.com/facts/dairy-and-egg-products/111/2

[4] https://nutritiondata.self.com/facts/dairy-and-egg-products/113/2

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/

[6] https://draxe.com/nutrition/selenium-benefits/

[7] https://chriskresser.com/why-you-should-eat-more-not-less-

[8] https://pubmed.ncbi.nlm.nih.gov/19906248/

[9] https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942711/

[11] https://pubs.acs.org/doi/pdf/10.1021/bk-2013-1134.ch018

[12] https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

[13] https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/

[14] https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty

[15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7142600/

[16] https://www.nhs.uk/medicines/folic-acid/

[17] https://www.nhs.uk/medicines/thiamine-vitamin-b1/

[18] https://www.jksilicas.com/info/silicon-dioxide-used-in-coating-and-

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