egg yolks: 5
Egg yolks are rich in choline, lutein, and zeaxanthin (supporting eye health), and provide complete protein along with B vitamins, selenium, and phosphorus. They are calorie-dense due to their fat content (approximately 5 grams of fat per yolk) but are highly bioavailable sources of nutrition.
About
Egg yolks are the nutrient-dense yellow center of chicken eggs (Gallus gallus domesticus), comprising approximately 17% of the egg's mass. The yolk is an emulsion of lipids, proteins, and water, surrounded by a thin membrane called the vitelline membrane. Rich in fat-soluble vitamins and lecithin—a natural emulsifier—egg yolks range in color from pale yellow to deep golden-orange depending on the hen's diet, particularly carotenoid intake from feed.
The yolk's culinary functionality derives from its emulsifying properties (due to lecithin) and its ability to bind, enrich, and provide structure to dishes. Key compounds include albumen proteins, lipoproteins, and cholesterol, which enable yolks to create stable emulsions in sauces and mayonnaise.
Culinary Uses
Egg yolks serve as a fundamental component in both sweet and savory cooking. They are essential for emulsifying sauces (hollandaise, béarnaise, mayonnaise) and are used as a binder in custards, ice creams, and pastry creams. In baking, they enrich doughs and provide color and structure; they are also used to create egg washes for glazing. Yolks are central to Italian carbonara and French preparations like sabayon (zabaglione). They thicken gravies, bind terrines, and are whisked into cocktails. Culinary technique often calls for separating eggs to leverage yolk richness while keeping whites for meringues or soufflés.