per 100 grams
Carbohydrates 3.6 g
Proteins 15.9 g
Fats 26.5 g
Water 52.3 g
Sugar 0.6 grams
Fiber 0 ug
Ash 1.7 grams

Raw Egg Yolk

322 Calories per 100g

, why it’s good for you and how it can be used

Raw Egg Yolk – Health Benefits, Uses, and Tips for Cooking

Egg yolks are an incredibly versatile food, and they’re incredibly good for you too. Not only are they great in savoury recipes, but they’re also packed full of essential nutrients and minerals our bodies need. However, an increasingly popular way to enjoy eggs is to consume raw egg yolk, and although it might sound strange, this can be an excellent way to squeeze even more nutrition out of each egg. But just what is a raw egg yolk and what are the health benefits? How can raw egg yolks be safely consumed, and what are the best ways to cook them? Let’s take a look.

What are raw egg yolks?

Simply put, raw egg yolk is the yellow (or in some cases, orange) centre of an uncooked egg. It is produced by female birds, including chickens and quail, after the ovaries of a hen release a yolk into the oviduct. This then combines with albumin, creating the whole egg. When the egg is uncooked, the albumin has not set and can be easily separated from the yolk.

Benefits of Raw Egg Yolks

Egg yolks are an incredible source of health benefits, and when eaten raw, they can provide even more nutrition than when cooked. Here is just some of the rich content found in one raw large egg yolk:

Vitamin A- 15% of the RDI

Vitamin B-12- 6% of the RDI

Folate- 4% of the RDI

Vitamin B5- 4% of the RDI

Phosphorus- 9% of the RDI

Calcium- 10% of the RDI

Selenium- 18% of the RDI

Fat- 34% of the RDI

Cholesterol- 212 mg

Protein- 3.6 g

The primary benefit of consuming raw egg yolks is that they provide a convenient and inexpensive way to increase your nutrient intake. Even if you’re getting enough protein from other sources, eating raw egg yolk is an easy way to ensure your body is getting the right amount of vitamins and minerals taken in daily.

Raw egg yolks are also packed full of antioxidants like lutein and zeaxanthin, which are important for protecting the body from damage caused by free radicals. They also help maintain vision and skin health, as well as having anti-inflammatory properties.

Cooking Raw Egg Yolks

Eating raw egg yolks is not for everyone, since there’s the risk of salmonella poisoning. But if you do decide to do it, there are a few rules to follow to make sure it’s as safe as possible.

Firstly, use eggs that are as fresh as possible, ideally still in date. Look for eggs with a clean, uncracked shell and no visible damage. It’s always best to cook eggs until the whites and yolks are firm, but if you do decide to consume them raw, you should use pasteurised egg products, as these have been heated to destroy any potentially harmful bacteria.

Egg yolks can be eaten raw on their own or blended into smoothies, sauces, or mayonnaise. They can also be lightly cooked in a hot pan while still runny, like poached or soft-boiled eggs. Keep in mind that overcooking raw egg yolks can reduce their nutritional value significantly, so it is important to monitor them carefully when cooking.

Tips and Tricks

Here are a few tips and tricks for those looking to get more out of their egg yolks:

- Use regular, large eggs for the most nutritional bang for your buck. They’re inexpensive and provide the greatest nutrient density.

- Separate the whites from the yolks carefully – use an egg separator to avoid any cross-contamination.

- If you don’t want to eat your raw egg yolks straight away, freeze them in ice cube trays for easy portioning. Thaw and use as you need them.

- To cook raw egg yolks, poach them for 2-3 minutes or until the yolk is starting to set at the edge.

- Add raw egg yolks to emulsions like mayonnaise, vinaigrettes, or salad dressing to give them a creamy consistency and additional nutrition.


Raw egg yolks are an incredibly nutrient-dense food that can offer a range of health benefits, from supporting vision and skin health to providing an abundance of minerals and vitamins. Plus, they’re surprisingly versatile and can be used in a variety of recipes, like sauces and dressings. If you’re looking for ways to increase your daily nutrient intake, then why not give raw egg yolks a go? Just remember to adhere to food safety guidelines to avoid any nasty surprises.