Boiled Egg vs. Egg Yolk
Nutrition comparison of Cooked Boiled Egg and Egg Yolk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
egg yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and egg yolk:
- Both egg yolk and boiled egg are high in Vitamin A, Vitamin D, calcium, calories, cholesterol and protein.
- Egg yolk has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Egg yolk is a great source of iron.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg yolk and boiled egg are high in calories. Egg yolk has 108% more calories than boiled egg - egg yolk has 322 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, lighter in fat and similar to egg yolk for carbs. Boiled egg has a macronutrient ratio of 34:3:63 and for egg yolk, 20:5:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Egg Yolk | |
|---|---|---|
| Protein | 34% | 20% |
| Carbohydrates | 3% | 5% |
| Fat | 63% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and boiled egg are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
sugar
Egg yolk and boiled egg contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both egg yolk and boiled egg are high in protein. Egg yolk has 26% more protein than boiled egg - egg yolk has 15.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and boiled egg has 66% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Both egg yolk and boiled egg are high in cholesterol. Egg yolk has 191% more cholesterol than boiled egg - egg yolk has 1085mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Both egg yolk and boiled egg are high in Vitamin A. Egg yolk has 156% more Vitamin A than boiled egg - egg yolk has 381ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Both egg yolk and boiled egg are high in Vitamin D. Egg yolk has 151% more Vitamin D than boiled egg - egg yolk has 218iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Egg yolk has 150% more Vitamin E than boiled egg - egg yolk has 2.6mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Egg yolk and boiled egg contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, pantothenic acid, Vitamin B6 and folate. Both boiled egg and egg yolk contain significant amounts of riboflavin and Vitamin B12.
| Boiled Egg | Egg Yolk | |
|---|---|---|
| Thiamin | 0.066 MG | 0.176 MG |
| Riboflavin | 0.513 MG | 0.528 MG |
| Niacin | 0.064 MG | 0.024 MG |
| Pantothenic acid | 1.398 MG | 2.99 MG |
| Vitamin B6 | 0.121 MG | 0.35 MG |
| Folate | 44 UG | 146 UG |
| Vitamin B12 | 1.11 UG | 1.95 UG |
Minerals
calcium
Both egg yolk and boiled egg are high in calcium. Egg yolk has 158% more calcium than boiled egg - egg yolk has 129mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Egg yolk is a great source of iron and it has 129% more iron than boiled egg - egg yolk has 2.7mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Egg yolk and boiled egg contain similar amounts of potassium - egg yolk has 109mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Boiled Egg | Egg Yolk | |
|---|---|---|
| beta-carotene | 11 UG | 88 UG |
| lutein + zeaxanthin | 353 UG | 1094 UG |
| alpha-carotene | ~ | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA), DHA and EPA than boiled egg per 100 grams.
| Boiled Egg | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.103 G |
| DHA | 0.038 G | 0.114 G |
| EPA | 0.005 G | 0.011 G |
| Total | 0.078 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Egg Yolk | |
|---|---|---|
| linoleic acid | 1.188 G | 3.538 G |
| other omega 6 | 0.149 G | 0.438 G |
| Total | 1.337 G | 3.976 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Egg Yolk (Egg, yolk, raw, fresh) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Egg Yolk g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg yolk or boiled egg contain more calories in 100 grams?Both egg yolk and boiled egg are high in calories. Egg yolk has 110% more calories than boiled egg - egg yolk has 322 calories in 100g and boiled egg has 155 calories.
Is egg yolk or boiled egg better for protein?
Both egg yolk and boiled egg are high in protein. Egg yolk has 30% more protein than boiled egg - egg yolk has 15.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Does egg yolk or boiled egg contain more calcium?
Both egg yolk and boiled egg are high in calcium. Egg yolk has 160% more calcium than boiled egg - egg yolk has 129mg of calcium in 100 grams and boiled egg has 50mg of calcium.