Are eggs high in vitamin D3?

October 22, 2025 •

3 min read

While sunlight is the primary source for vitamin D, eggs are one of the few natural foods containing this essential nutrient, including its form vitamin D3. However, the vitamin D content can vary significantly depending on several factors, which impacts the answer to whether eggs are high in vitamin D3.

Quick Summary

Eggs contain vitamin D3, but the amount depends heavily on the hen's diet and access to sunlight. Fortified and free-range eggs offer substantially more vitamin D compared to standard eggs. These variations mean eggs can be a moderate source for some, and a significant one for others, making them a useful dietary component for bone health and immune function.

Key Points

Source Varies: The amount of vitamin D3 in eggs is not consistent across all types; it is heavily influenced by how the hens are raised.
Free-Range and Pasture-Raised: Eggs from hens with access to outdoor sunlight can contain significantly more vitamin D3 than those from birds kept indoors.
Fortified Eggs: Specialized fortified eggs, produced by supplementing the hens' diet, can be a rich source and provide a significant portion of the daily vitamin D requirement.
Found in Yolk: All the vitamin D in an egg is contained within the yolk, with the egg white contributing none.
Moderate Natural Source: Standard, conventional eggs provide a modest amount of vitamin D3, making them a contributing factor rather than a primary source.
Consider the Label: For a reliable boost in vitamin D, look for eggs specifically labeled as 'fortified' or 'pasture-raised'.
Comparison to Other Foods: While eggs can be a good source, fatty fish like salmon generally contain much higher concentrations of vitamin D.

Eggs and Vitamin D3: The Basic Facts

Eggs are a convenient and nutritious food, but their vitamin D3 content is more nuanced than often assumed. The vitamin D content is found almost exclusively in the egg yolk, with the egg white containing none. A standard large egg contains a modest amount, around 41 IU (1.0 mcg). This is not enough to be considered a high-potency source on its own for most people, but it can contribute to a balanced diet. However, the type of egg you buy makes a major difference in its nutritional value, especially regarding vitamin D3.

How Farming Methods Affect Vitamin D3 in Eggs

The most significant factor influencing the vitamin D3 content of an egg is the environment and diet of the hen that laid it. Hens that have regular access to sunlight produce eggs with a much higher vitamin D3 concentration than those kept indoors.

Free-range and pasture-raised eggs: Studies have shown that eggs from free-range hens, which spend time outdoors and are exposed to sunlight, can contain three to four times more vitamin D3 than those from indoor-housed chickens. Pasture-raised chickens, which have even greater access to forage and sunlight, can produce eggs with up to six times more vitamin D3.
Conventional indoor eggs: Hens raised in indoor systems with no access to outdoor space receive a feed-based diet. This results in eggs with a much lower, though still present, vitamin D3 level compared to their outdoor counterparts.

The Role of Fortified Eggs

To address the variability and generally low vitamin D content of standard eggs, some producers create fortified eggs. These are eggs from hens that are given a vitamin D-enhanced diet.

Achieving higher levels: By supplementing the hen's feed with higher levels of vitamin D3 and its metabolite 25-hydroxyvitamin D3, producers can significantly increase the vitamin's concentration in the egg yolks. The metabolite form, 25-hydroxyvitamin D3, is particularly effective and has up to five times the biological activity of standard vitamin D3.
Meeting daily requirements: Fortified eggs can provide a substantial portion of the recommended daily vitamin D intake. Some enhanced eggs can contain between 100 and 500 IU per egg, making them a very reliable dietary source.

Cooking and Other Factors

Cooking methods and seasonal changes can also affect the final vitamin D content of eggs. Some vitamin D is lost during the cooking process, though the amount varies depending on the method and duration. Longer cooking times, like baking, result in a higher loss compared to shorter methods like boiling or scrambling. Seasonal variations can also occur in free-range eggs, reflecting changes in sunlight exposure for the hens throughout the year.

A Comparison of Eggs and Other Food Sources of Vitamin D


Food Source	Typical Vitamin D (IU per serving)	Comments
Standard Egg (1 large, cooked)	~41 IU	Modest contribution, primarily in the yolk.
Free-range Egg (1 large)	Varies, potentially >150 IU	Higher due to sunlight exposure; varies by hen's access to outdoors.
Fortified Egg (1 large)	100–500 IU or more	Significantly boosted through enriched hen feed.
Salmon (3.5 oz, wild-caught)	556–924 IU	One of the best natural food sources.
Canned Tuna (3.5 oz)	~269 IU	A readily available source, though mercury content should be monitored.
Cod Liver Oil (1 tsp)	~450 IU	Concentrated supplement form.
Fortified Milk (1 cup)	~111 IU	Common dietary source through fortification.

Conclusion: Are Eggs High in Vitamin D3?

The answer to whether eggs are high in vitamin D3 is that it depends on the egg's origin. Standard eggs offer only a small amount, contributing to your daily needs but not qualifying as a rich source. However, free-range, pasture-raised, and especially fortified eggs can be a significant and valuable source of vitamin D3, helping to bridge dietary gaps and support overall health. For those aiming to increase their vitamin D intake, opting for these enhanced egg varieties is a practical and effective strategy. As always, for specific dietary advice, consult a healthcare professional.

Authoritative Outbound Link

For more information on vitamin D, its functions, and its presence in various foods, the National Institutes of Health provides a comprehensive fact sheet for health professionals. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Frequently Asked Questions

A standard large egg contains a modest amount of vitamin D, typically around 41 IU (1.0 mcg). While a contributing factor, this is not a high concentration compared to other sources like fortified milk or fatty fish.

Yes, fortified eggs are a very good source of vitamin D. By adding vitamin D to the hens' feed, producers can significantly increase the vitamin content, allowing these eggs to contain between 100 and 500 IU.

Yes, free-range eggs generally have a higher vitamin D3 content than conventional eggs. This is because free-range hens have access to sunlight, which is essential for vitamin D synthesis.

Cooking can cause a loss of vitamin D in eggs, but the amount lost depends on the cooking method. Some studies show a loss of 10-20% for boiling or scrambling, while longer cooking times like baking can result in higher losses.

Yes, the hen's diet has a direct and significant impact on the vitamin D content of its eggs. Supplementing the feed with vitamin D is the basis for creating fortified eggs with much higher levels of the nutrient.

The vitamin D in an egg is found exclusively in the yolk. The egg white does not contain any vitamin D.

For most people, relying on standard eggs alone will not provide enough vitamin D to prevent a deficiency. It's best to combine them with other sources like sunlight, fatty fish, fortified foods, and potentially supplements if advised by a healthcare provider.