Animal · egg
Egg Yolk
Egg Yolk provides 15.9 g of protein per 100 g (15.9 g per typical serving).
15.9gprotein / 100 g
- Per serving
- 15.9 g (5 yolks · 100 g)
- Calories
- 322 kcal / 100 g
- Protein density
- 4.9 g / 100 kcal
PDCAAS
1.00
Scale 0–1 (capped at 1.0)
DIAAS
105%
Excellent quality
Leucine
1.3 g
1.3 g per serving
Digestion
Slow
Best: Between meals / pre-sleep
Limiting amino acid
None (complete protein)
All 9 essential amino acids covered
Nutrition per 100 g
- Protein 15.9 g 20% kcal
- Fat 26.5 g 75% kcal
- Carbs 3.6 g 5% kcal
| Calories | 322 kcal |
|---|---|
| Leucine | 1,300 mg (8.2% of protein) |
| Lysine | 1,100 mg |
| Typical serving | 5 yolks (100 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (5 yolks) = 1.3 g leucine
About 1.9 servings reach the threshold, or combine with a leucine-rich food.
Pair it with
- Vegetables & whole grainsAlready a complete protein. Pair for fiber and micronutrients.
- Rice, potatoes or quinoaCarbohydrates help refuel after training.
Cost & footprint
- Cost per gram of protein
- $0.055
- Cost for 30 g protein
- ≈ $1.65
- Carbon footprint
- 6.8 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.