Egg Yolks
Overview
Egg yolks provide choline (acetylcholine precursor), lutein/zeaxanthin (carotenoids), and fat-soluble vitamins (A, D, E, K2), supporting neurotransmitter synthesis and brain health.
Within the BRAIN Diet framework, acetylcholine and choline food sources include egg yolks, fish roe, soy, wheat germ, and liver [1].
Key Nutritional Highlights
- Reports on effect of Domestic Cooking Methods on Egg Yolk Xanthophylls [1]
- Egg yolks provide choline (acetylcholine precursor), lutein/zeaxanthin (carotenoids), and fat-soluble vitamins (A, D, E, K2), supporting neurotransmitter synthesis and brain health. [1]
- Acetylcholine and choline food sources include egg yolks, fish roe, soy, wheat germ, and liver.
- Egg yolks provide choline (acetylcholine precursor), lutein/zeaxanthin (carotenoids), and fat-soluble vitamins (A, D, E, K2), supporting neurotransmitter synthesis and brain health.
Food Context
Synergies
- Pair with carotenoid-rich vegetables for enhanced absorption
Sourcing
- Choose pasture-raised for higher nutrient content
Preparation
- Yolk lutein and zeaxanthin are highly bioavailable xanthophylls. Boiling, frying, and microwaving change isomer profiles and reduce total yolk xanthophyll content by about 6–18% (all-E-lutein most affected in boiled yolk); cooked yolks show more Z-isomers [1].
- Gentle cooking preserves choline and limits excessive heat damage; pair with vegetables or oils that support carotenoid absorption in mixed meals.
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins.
Recipes
1 recipe containing this food
Linguine alle vongole mantecate (Linguine with cockles in a silky emulsified sauce)
Whole-wheat linguine with cockles in a silky emulsified sauce; Italian emulsification technique without cream, supporting taurine, B12, and choline intake.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 322 kcal | — |
| Protein | 15.9 g | — |
| Total fat | 26.5 g | — |
| Saturated fat | 9.6 g | — |
| Carbohydrates | 3.6 g | — |
| Sugars | 0.6 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 15% of an adult reference intake per 100 g, derived from the composition panel. Tags do not decide which rows appear.
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 2.7 mg | 15.2% |
| Zinc | 2.3 mg | 20.9% |
| Phosphorus | 390 mg | 55.7% |
| Selenium | 56 µg | 101.8% |
| Choline | 820.2 mg | 149.1% |
| Folate | 146 µg | 36.5% |
| Vitamin B12 | 2 µg | 81.3% |
| Vitamin B6 | 0.4 mg | 26.9% |
| Vitamin B2 | 0.5 mg | 40.6% |
| Vitamin B1 | 0.2 mg | 14.7% |
| Vitamin B5 | 3 mg | 59.8% |
| Vitamin A | 381 µg | 42.3% |
| Vitamin D | 5.4 µg | 36% |
| Vitamin E | 2.6 mg | 17.2% |
Advanced Nutrition
Other quantitative vitamins and minerals from the same composition panel. They remain available for Substance cards and later scoring; they are not headline nutrients of this food.
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Magnesium | 5 mg | 1.2% |
| Manganese | 0.1 mg | 2.4% |
| Calcium | 129 mg | 12.9% |
| Potassium | 109 mg | 3.2% |
| Copper | 0.1 mg | 8.6% |
| Sodium | 48 mg | — |
| Vitamin B3 | 0 mg | 0.2% |
| Vitamin K | 0.7 µg | 0.6% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Lutein + zeaxanthin | 1094 µg | — |
| Vitamin K2 | Present — quantity not established * | — |
- * Vitamin K2: Egg Yolks is a documented dietary source of menaquinones (vitamin K2). USDA SR Legacy reports phylloquinone (vitamin K1), not K2, so K2 quantity is not established here.
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
7 substances in this food
Choline
Essential methyl-donor nutrient in eggs, meat and milk; mapped to BRS2 one-carbon metabolism and BRS6 hepatic lipid export.
Lutein
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Vitamin A (Retinoids; β-Carotene precursor)
Neurodevelopment; immune regulation; antioxidant via carotenoids
Vitamin D
Neurotrophic and immune modulation; calcium homeostasis
Vitamin E (Tocopherols/Tocotrienols)
Lipid-phase antioxidant; protects PUFA (DHA) in membranes
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
Zeaxanthin
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
References
[1] Yolk lutein and zeaxanthin are highly bioavailable xanthophylls. Boiling, frying, and microwaving change isomer profiles and reduce total yolk xanthophyll content by about 6–18% (all-E-lutein most affected in boiled yolk); cooked yolks show more Z-isomers. Nimalaratne & Lopes-Lutz 2012. Domestic cooking methods and egg yolk xanthophylls