Egg Yolk

The egg yolk is the nutrient-dense part of the egg. It carries choline, biotin, vitamin A, B12 and the fats that carry the fat-soluble vitamins.

The 50 Man Foods uses whole eggs because the yolk has the nutrients the white does not; the white is just protein.

  • Daily
  • Dairy/egg
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, raw Amount % DV Relative amount
Choline 1.1 mg 20%
Biotin 84 mcg 280%
Vitamin A 520 mcg 58%
Vitamin B12 3.6 mcg 150%
Fat 10 g 13%
Calories 322 kcal 16%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Choline is the precursor to acetylcholine, the neurotransmitter for memory and muscle contraction. Most men do not get enough.

Biotin supports hair, skin and nails, and is critical for the metabolism of fatty acids.

How much, how often

  • 2–4 eggs

    Daily

    Choline and biotin from the yolk; protein from the white.

  • Soft-boil or fry

    In butter

    Low heat preserves the nutrients; high heat damages the fat.

How to buy and prepare it

Pastured eggs have a better omega-6 to omega-3 ratio than conventional eggs.

The yolk should be deep orange, not pale yellow. Pale yolks mean the hen had a poor diet.

Soft-boil for 6 minutes, fry in butter, or scramble low and slow.

Raw yolk in a smoothie is the 50 Man Foods hack for men who do not like the texture of cooked yolk.

Fresh eggs keep 3–5 weeks in the fridge.

Do not wash eggs until you are ready to use them; the bloom protects against bacteria.

Questions

Is egg yolk bad for cholesterol?
No. Dietary cholesterol from eggs does not raise blood cholesterol in the majority of men. The research is settled.
Pastured or conventional?
Pastured eggs have more omega-3 and vitamin D. Conventional is fine; pastured is better.
How many eggs per day?
2–4 whole eggs a day is normal. The yolk is the nutrient; the white is just protein.