Foods With the Same Vitamins as Eggs

December 21, 2025 •

4 min read

Over 50% of adults who eat eggs meet their daily choline intake, a nutrient abundant in eggs and essential for brain health. If you're looking for dietary changes, it's helpful to know what has the same vitamins as eggs to ensure you don't miss out on vital nutrients. A balanced diet can provide these key vitamins, even without eggs.

Quick Summary

This article details various animal and plant-based foods that provide the essential vitamins found in eggs, including B12, D, A, and choline. It helps readers understand how to maintain a nutrient-rich diet with alternatives like fish, dairy, and fortified foods.

Key Points

Fatty Fish and Dairy Offer Key Vitamins: Salmon, mackerel, fortified milk, and cheese are excellent sources of Vitamin D, B12, and A, mimicking the profile of eggs.
Plant-Based Options Require Combination: Vegetarians and vegans should combine fortified foods (cereals, nutritional yeast), legumes, and mushrooms to achieve a similar vitamin spread.
Eggs are a Top Choline Source: Eggs are a leading source of choline, essential for brain health, with fatty fish like salmon also providing a significant amount.
Fortification is Key for Vitamin B12 and D: For those avoiding animal products, many cereals, plant-based milks, and nutritional yeast are fortified to help meet B12 and D needs.
Liver and Organ Meats are Nutrient-Dense: Beef liver is extremely high in vitamins, including A and B12, serving as a powerful alternative for omnivores.
Strategic Mixing is Important: Because no single food matches eggs perfectly, dietary planning involves combining various alternative sources to ensure comprehensive nutrient intake.

Understanding the Nutritional Profile of Eggs

Eggs are often praised as a nutritional powerhouse, and for good reason. They are one of the few foods that naturally contain a wide array of vitamins, including significant amounts of Vitamin D, Vitamin B12, Vitamin A, riboflavin (B2), and the critical nutrient choline. The combination of these vitamins makes them a staple in many diets. However, whether due to allergies, dietary choices like veganism, or personal preference, many people seek alternatives. The key is to find other foods that offer a comparable mix of these nutrients, as no single food can replicate the exact vitamin profile of an egg.

The Importance of Key Egg Vitamins

To effectively replace the vitamins in eggs, it's essential to know what each of them does for your body:

Vitamin B12 (Cobalamin): Crucial for nerve function, DNA production, and red blood cell formation. B12 is primarily found in animal products.
Vitamin D: Essential for calcium absorption, bone health, and immune system function. Very few foods naturally contain vitamin D, but some are fortified.
Vitamin A (Retinol): Important for vision, immune function, and reproductive health. Can be found in both animal sources (retinol) and plant sources (beta-carotene).
Choline: Plays a vital role in metabolism, brain development, and nervous system function. Most people do not meet their daily choline intake, making eggs a particularly important source.
Riboflavin (B2): Helps the body break down carbohydrates, proteins, and fats to produce energy. Dairy and meat are common sources.

Animal-Based Alternatives to Eggs

For those who consume animal products, there are excellent options that provide a similar blend of the vitamins found in eggs. The most similar in nutritional profile are other animal products, especially certain types of fish and dairy.

Fish and Seafood

Fatty Fish: Salmon, mackerel, trout, and herring are high in Vitamin D and some B vitamins. Canned tuna and sardines are also good options and can be a more cost-effective choice.
Clams and Shellfish: Clams are exceptionally rich in Vitamin B12. Oysters and other shellfish also provide a good mix of B vitamins and minerals.

Dairy Products

Milk, Yogurt, and Cheese: These are reliable sources of B12 and riboflavin. Many dairy products are also fortified with Vitamin D to boost their nutritional content. Whole milk and cheese also offer Vitamin A.
Cottage Cheese: Provides protein and B vitamins, along with calcium. Opting for full-fat varieties may offer more Vitamin A.

Plant-Based Alternatives and Fortified Foods

For vegetarians and vegans, or those with egg allergies, a combination of plant-based sources and fortified products is the best strategy to match the vitamin profile of eggs. It's often necessary to combine several foods to get a complete nutrient spectrum.

Legumes and Grains

Tofu: A great source of protein and some B vitamins, including B12 if fortified. Plain tofu is very versatile and can be used in scrambles.
Lentils and Beans: Legumes like lentils and black beans offer B vitamins, such as folate and thiamin, as well as protein and fiber.
Fortified Cereals: Many breakfast cereals are fortified with key nutrients, including B12 and Vitamin D, making them a convenient source.

Vegetables and Seeds

Mushrooms: Some mushrooms, particularly those exposed to UV light, contain Vitamin D. Wild morels are also good sources.
Cruciferous Vegetables: Broccoli, Brussels sprouts, and kale provide folate and some other B vitamins.
Seeds: Flaxseeds and chia seeds are known for their omega-3 content and can be used as binders in baking. They also contain fiber and minerals.

Comparative Table: Egg Vitamins vs. Alternatives


Nutrient	Eggs (1 large)	Fatty Fish (3oz)	Fortified Cereal (1 serving)	Dairy (1 cup)	Legumes (1/2 cup)
Vitamin B12	46% DV	High (e.g., Salmon)	Fortified	Yes	Low/None
Vitamin D	11% DV	High (e.g., Salmon)	Fortified	Fortified	None
Vitamin A	8% DV	Yes (e.g., Mackerel)	Fortified	Yes (whole milk/cheese)	Beta-carotene (carrots)
Choline	125 mg	Yes (e.g., Salmon)	No	Yes (milk)	Small amount (beans)
Riboflavin (B2)	39% DV	Yes	Yes	High (milk/yogurt)	Yes (lentils)

Conclusion: Strategic Dietary Planning

While no single food perfectly mirrors the comprehensive vitamin profile of eggs, a combination of alternatives can easily provide the same nutritional benefits. Animal product eaters can turn to fatty fish and fortified dairy for similar vitamins, especially D and B12. Vegetarians and vegans can rely on fortified cereals, nutritional yeast, and UV-exposed mushrooms, along with leafy greens and legumes, to round out their intake. By understanding the key nutrients in eggs and knowing which alternative foods supply them, you can strategically plan your diet to remain healthy and well-nourished, regardless of your dietary restrictions or preferences. Consulting with a healthcare provider or a registered dietitian is always recommended to create a personalized plan that meets your specific needs. For more detailed nutritional information on many food items, explore the USDA's FoodData Central database.

Frequently Asked Questions

No single food perfectly mirrors the comprehensive vitamin profile of eggs. The best approach is to combine several different foods, including fish, dairy, and fortified products, to cover all the key nutrients like Vitamin D, B12, and A.

Fatty fish like salmon, mackerel, and trout are excellent alternatives. They are naturally rich in Vitamin D, Vitamin B12, and Vitamin A, all of which are found in eggs.

Vegetarians and vegans can get Vitamin B12 from fortified foods like breakfast cereals, nutritional yeast, and plant-based milks. B12 is not naturally found in most plant foods.

Besides eggs, good sources of choline include meat, poultry, fish (like salmon), and dairy products. Some plant-based sources include cruciferous vegetables and beans, though usually in smaller amounts.

You can find Vitamin D in fatty fish, fortified dairy and plant-based milks, and fortified cereals. Some mushrooms exposed to UV light also contain Vitamin D.

Vegans can replace egg vitamins by consuming a variety of fortified foods, including cereals and plant milks, along with nutritional yeast for B12. They can also incorporate UV-exposed mushrooms for Vitamin D and leafy greens for other vitamins.

Fortified foods, such as cereals and plant milks, have specific vitamins like B12 and D added to them to boost their nutritional value, helping bridge the gap for those who don't eat eggs.