Egg Yolk vs. Fried Egg
Nutrition comparison of Egg Yolk and Cooked Fried Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
cooked
fried egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and fried egg:
- Both egg yolk and fried egg are high in Vitamin A, Vitamin D, calcium, calories, cholesterol and protein.
- Egg yolk has more thiamin, folate and Vitamin B12, however, fried egg contains more niacin.
- Egg yolk is a great source of iron.
- For omega-3 fatty acids, egg yolk has more epa than fried egg.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Fried Egg (Egg, whole, cooked, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg yolk and fried egg are high in calories. Egg yolk has 64% more calories than fried egg - egg yolk has 322 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, egg yolk is lighter in protein, heavier in fat and similar to fried egg for carbs. Egg yolk has a macronutrient ratio of 20:5:75 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Fried Egg | |
|---|---|---|
| Protein | 20% | 29% |
| Carbohydrates | 5% | 2% |
| Fat | 75% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and fried egg are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.
sugar
Egg yolk and fried egg contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and fried egg has 0.4g of sugar.
Protein
protein
Both egg yolk and fried egg are high in protein. Egg yolk has 17% more protein than fried egg - egg yolk has 15.9g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and fried egg has 55% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both fried egg and egg yolk are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Both egg yolk and fried egg are high in cholesterol. Egg yolk has 171% more cholesterol than fried egg - egg yolk has 1085mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.
Vitamins
Vitamin A
Both egg yolk and fried egg are high in Vitamin A. Egg yolk has 74% more Vitamin A than fried egg - egg yolk has 381ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.
Vitamin D
Both egg yolk and fried egg are high in Vitamin D. Egg yolk has 148% more Vitamin D than fried egg - egg yolk has 218iu of Vitamin D per 100 grams and fried egg has 88iu of Vitamin D.
Vitamin E
Egg yolk and fried egg contain similar amounts of Vitamin E - egg yolk has 2.6mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Vitamin K
Egg yolk and fried egg contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, folate and Vitamin B12, however, fried egg contains more niacin. Both egg yolk and fried egg contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Egg Yolk | Fried Egg | |
|---|---|---|
| Thiamin | 0.176 MG | 0.044 MG |
| Riboflavin | 0.528 MG | 0.495 MG |
| Niacin | 0.024 MG | 0.082 MG |
| Pantothenic acid | 2.99 MG | 1.66 MG |
| Vitamin B6 | 0.35 MG | 0.184 MG |
| Folate | 146 UG | 51 UG |
| Vitamin B12 | 1.95 UG | 0.97 UG |
Minerals
calcium
Both egg yolk and fried egg are high in calcium. Egg yolk has 108% more calcium than fried egg - egg yolk has 129mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Egg yolk is a great source of iron and it has 44% more iron than fried egg - egg yolk has 2.7mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Fried egg has 39% more potassium than egg yolk - egg yolk has 109mg of potassium per 100 grams and fried egg has 152mg 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,
| Egg Yolk | Fried Egg | |
|---|---|---|
| beta-carotene | 88 UG | 35 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 543 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more EPA than fried egg per 100 grams. Both egg yolk and fried egg contain significant amounts of alpha linoleic acid (ALA) and DHA.
| Egg Yolk | Fried Egg | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.137 G |
| DHA | 0.114 G | 0.063 G |
| EPA | 0.011 G | ~ |
| DPA | ~ | 0.007 G |
| Total | 0.228 G | 0.207 G |
omega 6s
Comparing omega-6 fatty acids, both egg yolk and fried egg contain significant amounts of linoleic acid.
| Egg Yolk | Fried Egg | |
|---|---|---|
| other omega 6 | ~ | 0.019 G |
| linoleic acid | 3.538 G | 2.781 G |
| Total | 3.538 G | 2.8 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg Yolk or Fried Egg .
Egg Yolk g
()
|
Daily Values (%) |
Cooked Fried Egg 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 fried egg contain more calories in 100 grams?Both egg yolk and fried egg are high in calories. Egg yolk has 60% more calories than fried egg - egg yolk has 322 calories in 100g and fried egg has 196 calories.
Does egg yolk or fried egg contain more calcium?
Both egg yolk and fried egg are high in calcium. Egg yolk has 110% more calcium than fried egg - egg yolk has 129mg of calcium in 100 grams and fried egg has 62mg of calcium.