The Egg Lover’s Guide to Perfect Yolks

Atop every imaginable dish — from grain bowls and gourmet burgers to grilled cheese and artisan pizza — egg yolks are getting a lot of love these days, especially in social media. After getting a bad rap for many years, egg yolks have been vindicated and are finally getting the airplay they deserve.

THE CHOLESTEROL MYTH

New studies show there’s nothing especially harmful about the cholesterol eggs contain. (RIP, egg white omelet!) As phrased in the 2015 Dietary Guidelines for Americans, “available evidence shows no appreciable relationship between consumption of dietary cholesterol and [blood] cholesterol … Cholesterol is not a nutrient of concern for overconsumption.”

The guidelines also removed language restricting egg intake, indicating that eating one per day is now considered perfectly healthy. Combine this good news with the popularity of low-carb, high-protein eating and finding new ways to enjoy eggs is a no-brainer.

THERE’S MORE THAN MEETS THE EYE

Contrary to popular belief, the yolk actually contains almost as much protein as the white: One yolk has nearly 3 grams of protein; one white has 4 grams of protein. Yolks also contain all the cholesterol, fat and saturated fat in the egg, but that’s not a bad deal considering what comes with it: a lion’s share of vitamins including A, D, B6, B12 and K, plus minerals such as calcium, phosphorus and iron.

It’s not uncommon for our diets to need extra B12, which keeps the body’s nerve and blood cells healthy and is often taken as a supplement to decrease fogginess and low energy — egg yolks are a natural way to increase your intake of this key vitamin.

HOW THEY IMPROVE A DISH

So, yolks are pretty darn good for you — but that’s not really what’s behind yolk porn. The truth is, that splash of sunny yellow is great for selling a recipe; plus, they taste delicious. Silky yolks also work to bind ingredients: when you eat Korean bibimbap, the soft egg on top is meant to be mixed into the rice bowl for added richness. Yolks have a way of pulling together and melding flavors whether a dish is about grains, greens, beans, hash, ratatouille, pizza or pasta.

For a yolk lover — and if you’ve reached this point in the story I can only assume you are one — cooking an egg to perfect doneness is super important. That’s why we’ve included this handy chart to nail the timing. So get cooking (and don’t miss the chance to snap a photo with that sexy yolk, front and center).

About the Author

Kate Chynoweth

Kate’s writing about food and lifestyle has appeared in The Huffington Post, Live Happy, Real Simple and Sunset. She’s also the author of “Lemons,” “The Bridesmaid Guide” and other books. She lives in Berkeley, California, where she enjoys lowbrow pop culture and top-shelf booze.

7 responses to “The Egg Lover’s Guide to Perfect Yolks”

JagsSwags says:

September 14, 2017 at 9:29 am

Ive seen clinical studies showing peoples bad blood cholesterol actually lowering with consumption of eggs over a period of time as it’s contains so much of the healthy kind of cholesterol.

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Buddha says:

September 14, 2017 at 10:52 am

Another great article! Thanks Kate!

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Bri says:

September 14, 2017 at 8:53 pm

If dietary cholesterol doesn’t raise cholesterol, then what does? The study that everyone keeps on citing for this is being used inappropriately. It says if your cholesterol is high, increasing dietary cholesterol will not raise your cholesterol a significant degree. When someone with low cholesterol eats dietary cholesterol, then their levels will raise a substantial amount. The spread of misinformation such as this is why we have an epidemic of hypertension, atherosclerosis, and heart disease in America.

Reply
- LesleyLooneytunes says:
  
  September 23, 2017 at 7:52 am
  
  Too much sugar and refined carbs
  
  Reply
- LesleyLooneytunes says:
  
  September 23, 2017 at 7:52 am
  
  Too much sugar and refined carbs
  
  Reply
- Tim Yogerst says:
  
  November 3, 2017 at 5:12 pm
  
  The body creates its own cholesterol for repair. The absorption of dietary cholestetol depends on many factors, but it’s possible to block the absorption through medication (i.e. lipitur). Treating the symptom rather than the underlying cause is not surprising though. It’s easier to just “tweak” a diet and take meds rather than adopt an active lifestyle and very healthy eating habits.
  
  Reply
  - Tim Yogerst says:
    
    November 3, 2017 at 5:17 pm
    
    There’s a correlation between heart disease and elevated cholesterol, yes. But did the cholesterol cause the heart disease, or is elevating cholesterol a way for the body to try and compensate for the diseased heart? Food for thought. Stay active!
    
    Reply