How much vitamin D does a cooked egg have in it?

December 20, 2025 •

2 min read

One large cooked egg contains approximately 0.7 to 1.1 micrograms (mcg) of vitamin D, found almost exclusively in the yolk. While not the most significant source, a cooked egg offers a consistent contribution to your daily intake. The exact amount depends on egg size, hen's diet, and cooking method.

Quick Summary

The vitamin D content in a cooked egg varies based on preparation. Scrambling or poaching tend to preserve more vitamin D than frying. Eggs from hens with vitamin D-enriched diets or increased sunlight exposure contain higher levels. This article examines the vitamin D content across various cooked egg preparations.

Key Points

Content: A large cooked egg contains around 0.7-1.1 mcg (28-44 IU) of vitamin D.
Location: The vitamin D in an egg is found almost entirely within the yolk, not the white.
Retention: Scrambling and poaching are the most effective cooking methods for retaining vitamin D, with retention rates up to or exceeding 100% (due to water loss).
Losses: Frying and prolonged baking can result in slightly higher vitamin D loss compared to poaching or scrambling.
Hen Diet: The amount of vitamin D can be significantly increased in eggs from hens fed a vitamin D-enriched diet.
Storage: Storing eggs at ambient temperature may lead to better vitamin D retention than refrigeration, according to some studies.
Other Sources: Eggs are a good supplemental source but are generally not enough to meet daily vitamin D needs alone.

Vitamin D Content by Cooking Method

Cooking an egg does not eliminate its vitamin D, but some loss can occur. Research indicates that different cooking methods lead to varying vitamin D retention.

Scrambled Eggs

Scrambling appears effective for preserving vitamin D, potentially showing retention over 100% due to water loss. A typical scrambled egg contains about 1.1 mcg (44 IU).

Hard-Boiled Eggs

Hard-boiling can result in moderate vitamin D loss, with retention around 80%. A large hard-boiled egg typically contains about 0.7 mcg (28 IU). Prolonged boiling may increase nutrient degradation.

Fried Eggs

Frying may result in lower vitamin D retention, around 78%. A typical fried egg might have about 0.95 mcg (38 IU).

Poached Eggs

Poaching is a gentle method showing good vitamin D preservation, retaining around 91-93%. A poached egg contains approximately 0.9 mcg (36 IU).

Factors Influencing Egg Vitamin D Content

Several factors beyond cooking influence the initial vitamin D content of an egg.

Hen's Diet

The hen's diet is a primary factor, with enriched feed leading to significantly higher nutrient levels.

Sunlight Exposure

Free-range hens with more sunlight exposure tend to produce eggs with higher vitamin D.

Egg Yolk vs. Egg White

All naturally occurring vitamin D is in the yolk; the white contains virtually none. Eating the whole egg is necessary for this benefit.

Cooking Method Comparison Table


Cooking Method	Approximate Vitamin D Retention (Non-Enriched Eggs)	Average Vitamin D (per large egg)	Key Takeaway
Scrambled	~109% (due to water loss)	~1.1 mcg (44 IU)	Highest retention among common methods.
Poached	~91-93%	~0.9 mcg (36 IU)	Excellent retention due to gentle, moist heat.
Hard-Boiled	~80%	~0.7 mcg (28 IU)	Good retention, but less than scrambling/poaching.
Fried	~78%	~0.95 mcg (38 IU)	Lowest retention, especially if cooked for a long time or at high heat.
Microwaved	~99-109% (ambient storage)	Highly variable	Similar retention to scrambling, but less common for general eggs.

Incorporating Eggs for Vitamin D

To maximize vitamin D from eggs, consider:

Choosing specific eggs: Look for free-range or vitamin D-enriched eggs.
Eating the whole egg: Consume the yolk where vitamin D is concentrated.
Prioritizing gentle cooking: Scramble or poach for better retention.
Combining sources: Pair eggs with other vitamin D-rich or fortified foods.

Conclusion

A single cooked egg provides a modest amount of vitamin D, contributing to daily intake, particularly from enriched sources. Cooking method impacts retention, with scrambling and poaching being favorable. Including eggs in your diet can support health.

Frequently Asked Questions

No, cooking does not completely destroy the vitamin D in an egg. Common methods like boiling, frying, and scrambling can cause a slight loss, but a significant portion is retained. The extent of the loss depends on the specific cooking method and temperature.

The daily value (DV) for vitamin D is 20 mcg (800 IU) for adults. Since a large cooked egg provides approximately 1 mcg (40 IU), you would need to eat around 20 eggs to meet the DV from eggs alone. It is better to get vitamin D from a variety of sources, including sun exposure and fortified foods.

All of the naturally occurring vitamin D in an egg is concentrated in the yolk. The egg white contains virtually no vitamin D. For maximum vitamin D intake, it is necessary to eat the entire egg.

To maximize your vitamin D intake, choose eggs from free-range or enriched-diet hens, as they have higher vitamin D levels. Additionally, opting for cooking methods with better retention rates, like scrambling or poaching, can help preserve more of the nutrient.

Scrambling and poaching are the best cooking methods for preserving vitamin D. Studies show that these methods result in the highest retention rates, with scrambling sometimes even showing a higher total amount due to water evaporation concentrating the nutrients.

Yes, enriched eggs retain higher total vitamin D activity after cooking compared to non-enriched eggs, regardless of the cooking method. The enrichment process, usually through the hen's diet, starts with a higher initial vitamin D content.

Besides eggs, other dietary sources of vitamin D include fatty fish like salmon and trout, fortified milk and cereals, mushrooms exposed to UV light, and fish liver oils. A combination of these foods can help ensure adequate vitamin D intake.