The whole egg yolk debate has been raging for decades. One minute they're terrible for you, the next they're a superfood. Meanwhile, you're standing there wondering whether to chuck the colourful half of your egg in the bin.
Here's the truth: eggs are nutritional goldmines that do brilliant things for your heart, brain, cells and nervous system.
And the best bits of the egg? They're mostly hiding in that golden yolk that outdated nutritional advice keeps telling you to avoid. (Spoiler: they're wrong.)
Let's crack into the real story about egg yolk nutrition. We'll sort out why some dietitians still cling to old school thinking about yolks, what health benefits you're actually getting from that yellow centre, and why we're so particular about using only high-quality egg yolks in our mayonnaise products.
Egg Yolk Nutritional Profile
Incredibly high in nutritional value, whole eggs offer 13 essential nutrients. They're filled with essential fatty acids and high quality 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 and egg products is concentrated in the yolk. When you're looking at egg white vs yolk nutrition, there's really no contest.
Here's what you get in one large egg yolk (about 17g):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 54 | |
| Protein | 2.7g | 5% |
| Fat | 4.5g | 7% |
| Carbohydrates | 0.6g | |
| Cholesterol | 184mg | 61% |
| Choline | 147mg | 27% |
| Vitamin D | 43 IU | 5% |
| Vitamin B12 | 0.3mcg | 13% |
| Selenium | 9.5mcg | 17% |
| Folate | 24mcg | 6% |
Per 100g of egg yolks:
| Nutrient | Amount |
|---|---|
| Calories | 322 |
| Protein | 15.9g |
| Fat | 26.5g |
| Carbohydrates | 3.6g |
| Vitamin A | 381mcg |
| Choline | 820mg |
| Iron | 2.7mg |
| Phosphorus | 390mg |
The yolk is packed with vitamins and minerals that do wonders for your overall health. Most importantly, you'll find B vitamins, choline and selenium. Choline aids in brain function, nervous system health and cell membrane integrity while selenium contributes to bone health and energy metabolism.
The content of yolk provides far more nutrient density than most people realise.
Egg Yolk vs Egg White: What's the Difference?
You think eating egg whites alone is a healthier choice than with the yolk?
The numbers tell a different story:
| Nutrient (per large egg) | Yolk | White |
|---|---|---|
| Calories | 54 | 17 |
| Protein | 2.7g | 3.6g |
| Fat | 4.5g | 0.06g |
| Choline | 147mg | 0.4mg |
| Vitamin D | 43 IU | 0 IU |
| Vitamin B12 | 0.3mcg | 0.03mcg |
| Folate | 24mcg | 1.3mcg |
The egg white contains a decent serving of protein, sure. But chicken egg yolk contains so much more than just protein! The yolk is where all the vitamins and minerals your body needs for optimal health are housed. The yolk also contains virtually everything that makes eggs nutritionally brilliant.
Eating just egg whites and ignoring egg yolks means you miss out on the most nutritionally dense portion of the egg! When you look at calories in egg white vs yolk, you're getting far more bang for your buck with the whole thing.
And don't be put off by the fat content of the yolk. It provides essential fatty acids that your body can't make on its own. These are crucial for hormone production and helping you absorb all those fat-soluble vitamins.
Yolk Myths: Why Are Some Nutritionists Still Against Yolks?
For a long time, outdated nutritional advice had everyone convinced that egg yolks would clog your arteries because of their cholesterol content.
The whole anti-yolk movement was based on flawed science that assumed dietary cholesterol (what you eat) directly raised blood cholesterol (what's in your arteries). Their logic was simple: yolks contain cholesterol, cholesterol causes cardiovascular disease, so bin the yolk.
This left millions of people choking down bland egg white omelettes, completely missing out on the nutritional gold they were throwing away.
The association between high egg consumption and heart disease? Turns out, your body's pretty clever at managing cholesterol levels. It actually makes most of its own cholesterol regardless of what you eat, and can dial down production when you eat more cholesterol-rich foods like whole eggs.
So while yolk-avoiders were forcing down their tasteless egg white breakfast, they were missing out on vitamins, minerals, healthy fats and all the good stuff that makes eggs worth eating in the first place!
The Truth About Egg Yolks and Cholesterol
Let's address the elephant in the room. Won't egg yolks raise your blood cholesterol because of their high cholesterol content?
Here's what the research actually shows: Your liver is smart, when you consume eggs high in cholesterol, it makes less. When you eat less, it makes more. Only about 25% of serum cholesterol in humans is derived from the diet, while the rest is derived from biosynthesis. The average 70 kg adult synthesises about 850 mg cholesterol/day, making dietary cholesterol from eggs a small fraction of your body's total cholesterol handling.
Results from controlled feeding studies have been used to formulate predictive equations on the serum cholesterol response to dietary cholesterol. These equations result in estimates ranging from 2.2–4.5 mg/dL changes in serum cholesterol per 100 mg/day change in dietary cholesterol. That's roughly equivalent to about a 2–3% change in serum cholesterol per egg.
The research shows that the majority of the population (2/3) has no or only a mild increase in serum cholesterol when they consume a large amount of dietary cholesterol. These individuals are classified as hypo-responders or compensators. Meanwhile, a small proportion of the population has a much larger increase in serum cholesterol (≥2.3 mg/dL increase in serum cholesterol in response to 100 mg dietary cholesterol)—these individuals are classified as hyper-responders.
Even more remarkably, for most people, an egg a day does not increase their risk of a heart attack, a stroke, or any other type of cardiovascular disease. Harvard Health's assessment confirms that the liver is stimulated to make cholesterol primarily by saturated fat and trans fat in our diet, not dietary cholesterol. But a large egg contains little saturated fat (about 1.5 grams).
The cholesterol myth surrounding egg yolks has been thoroughly debunked by modern science.
What the Latest Science Actually Shows
The scientific evidence has done a complete about-face on egg consumption. We're talking proper, peer-reviewed research with massive participant numbers that puts the old scare stories to bed once and for all.
The evidence that cholesterol in one egg a day is safe for most people comes from huge studies — many conducted at Harvard Medical School — that have followed hundreds of thousands of people over decades. Harvard Health's comprehensive assessment found that despite early hypotheses linking dietary cholesterol to heart disease, no such association was observed when the data was properly examined.
Here's what happens with cholesterol levels: controlled trials show that yes, eggs do bump up your LDL by 5.5-8.1 mg/dL. But your HDL goes up too, keeping your overall lipid ratios in the sweet spot where they need to be. Even more importantly, research has shown that egg intake shifts LDL particles to the less detrimental, large LDL subclass, and does not appear to affect the levels of oxidised LDL — the type that's actually problematic for heart health.
The population studies are eye-opening. About 70% of us are "hypo-responsive" to dietary cholesterol, meaning our blood cholesterol barely budges when we eat eggs. Only about 30% are "hyper-responders," and even for them, the research shows the lipid improvements often balance out any increases.
Studies have shown that egg consumption, even eating two eggs per day, doesn't create the cardiovascular problems that old-school thinking predicted. In fact, research suggests eggs might actually improve your heart health by raising HDL (the "good" cholesterol) while maintaining optimal lipid ratios.
The Health Benefits of Eating Egg Yolks
Egg yolks are some of the most nutrient-dense foods you can find. The yolk proteins and fat content work together brilliantly. The health benefits include:
Brain and Nervous System Support
Choline is a vital, B-vitamin-like nutrient that is essential for a number of bodily functions, yet it's estimated that only 10% of people get the recommended amount. This powerhouse nutrient benefits your metabolism, supports cell membranes, builds neurotransmitters, and helps prevent conditions like neurological disorders and fatty liver disease. One egg yolk delivers an impressive mg of choline, over a quarter of your daily needs, making it a brilliant source for supporting brain health.
Stronger Bones and Better Mood
Vitamin D helps promote mineral absorption, builds strong bones and teeth and prevents osteoporosis. It can also help treat depression and improve your mood. Living in Britain means we're often vitamin D deficient, making egg yolks one of the few foods that can help bridge that gap. This vitamin is found in the yolk and virtually nowhere else in common foods.
Eye Health Protection
Carotenoids, such as lutein and zeaxanthin, are powerful antioxidants that help boost your immune system and protect your eyes from damage and age-related macular degeneration. The carotenoids present in egg yolk are highly bioavailable (easily absorbed by your body) which can increase your absorption of vitamin A. These antioxidants filter harmful blue light and reduce your risk of age-related eye problems.
Energy and Cell Health
Vitamin B12 is only found in animal products, making egg yolk a brilliant source of this vitamin for vegetarians who eat eggs. Vitamin B12 helps keep your cells healthy, prevents heart disease and maintains steady energy levels without crashes. The egg proteins found in yolks provide all the essential amino acids your body needs.
Disease Fighting Power
Vitamin E leads to healthy skin and eyes, and helps your body fight off disease. Selenium acts as a powerful antioxidant and keeps your thyroid happy. One yolk provides 17% of your daily selenium needs. The minerals in eggs work together to support your immune system.
Heart Health Support
Eggs contain a blend of monounsaturated fats, saturated fats and polyunsaturated fatty acids. The omega-3 fatty acids contain amounts of DHA and ALA, which can decrease your risk of heart disease. These healthy fats also help your body absorb fat-soluble vitamins. Despite what old thinking suggested about fat and cholesterol, modern research shows the effects of egg consumption are actually beneficial for heart health.
Complete Protein Building Blocks
Eggs are one of the few foods 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, and egg yolk proteins deliver the complete package.
Blood Health and Energy Production
Folate helps build healthy red blood cells, which carry oxygen throughout your body. If you don't have enough folate, you can become anaemic, causing you to be tired, groggy, breathless and lethargic. Thiamin (vitamin B1) turns food into energy, and helps maintain the health of your nervous system.
Mineral Support
Eggs are packed with minerals, including phosphorus, magnesium, calcium and potassium, which help the body produce energy, build strong bones, regulate muscles and reduce blood pressure levels. The size of egg doesn't dramatically affect the nutrient density - even smaller eggs pack a nutritional punch.
Frequently Asked Questions About Egg Yolks
How many egg yolks can I eat per day?
Most healthy people can happily eat 1 to 3 whole eggs daily without any problems. Your body knows what to do with them! Got specific health conditions or concerns? Have a chat with your healthcare provider about what works for you.
Are raw egg yolks safe to eat?
Raw eggs do carry a small salmonella risk, though it's tiny if you're using fresh, quality eggs from well-kept hens. If you're healthy and trust your egg source, the risk is minimal. Pregnant women and anyone with a compromised immune system should stick to properly cooked eggs though, not worth the gamble. Proper egg storage helps reduce risks as well.
Why are some yolks orange and others yellow?
That yolk colour difference tells you what the hen's been eating. Orange yolks mean the hens have been munching on beta-carotene rich foods like grass, insects and proper forage. Pale yellow? Probably grain-fed birds. Those deeper orange yolks often pack more nutrition, and they definitely taste richer. The types of egg available vary massively based on how the hens are raised.
Can egg yolks cause any side effects?
For most people, egg yolks cause zero issues. If you've got an egg allergy, obviously steer clear. Some people find eggs don't agree with their digestion, if that's you, you might have an intolerance. Pay attention to how your body responds and adjust accordingly, or speak with your GP.
How to Choose the Best Eggs for Maximum Nutrition
Eggs can vary wildly in quality. Here's how to make sure you are selecting the best:
Pasture-raised eggs are the best eggs around and come from those lucky hens that roam freely and eat a natural diet. These eggs typically have higher omega-3 content and more vitamins and minerals. Each yolk in each egg from pasture-raised hens contains higher levels of beneficial nutrients.
Free-range means hens have some outdoor access, but they might still eat mainly grain-based feed. The nutritional value depends on the actual outdoor access and diet quality.
Conventional eggs are the cheapest option but often have the lowest nutritional value. Although egg nutrition is still decent in conventional eggs, you're not getting the same nutrient punch.
Look for certifications like British Lion Quality or Red Tractor if you're buying in the UK. These schemes have welfare and safety standards that matter for both nutrition and ethics.
Why We Only Use the Best Egg Yolks in Our Mayonnaise
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
- 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
Beware: 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 anti-caking agents that we'd rather not have in our food. This processing method completely changes what you're actually getting.
It becomes a messy situation when interfering with real food in this way. This is not real food.
Remember: Always Eat the Yolks
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. In our products, particularly our mayonnaise, we always use the highest-quality egg yolks we can find.
To enjoy the various health benefits associated with eggs, ignore the out-of-date advice, and remember to always eat the yolks!
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.
