Is there B12 in eggs? Unlocking the nutritional facts

October 26, 2025 •

4 min read

Vitamin B12 is essential for nerve function and red blood cell formation, yet the human body cannot produce it naturally. It must be obtained from food sources, making the question is there B12 in eggs? a common inquiry for those managing their diet. Eggs are indeed a natural source of this vital nutrient, found predominantly in the nutrient-dense yolk.

Quick Summary

Eggs are a good, natural source of vitamin B12, with the majority of the vitamin concentrated in the yolk, where it is more easily absorbed. A few eggs can supply a significant portion of an adult's daily B12 needs, making them a valuable part of a balanced diet.

Key Points

Eggs contain B12, primarily in the yolk: The majority of the vitamin B12 in an egg is concentrated in the yolk, not the white.
B12 in egg yolks is more bioavailable: The vitamin B12 found in the yolk is more easily absorbed by the body compared to the B12 in the egg white.
A single large egg provides about 25% of the daily B12 requirement: A single large egg contains around 0.5-0.6 mcg of B12, contributing significantly to the daily needs of an adult.
Gentle cooking methods preserve B12: Preparing eggs by poaching or soft-boiling can help preserve the B12 content, as high heat can cause degradation.
Eggs are a good supplemental, but not primary, B12 source: While eggs are a healthy contributor, other animal products like liver and clams contain far higher concentrations of vitamin B12.
Include the whole egg in your diet: To get the full B12 benefit, it is important to consume the entire egg rather than just the whites.

Understanding Vitamin B12

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in several bodily functions. It is a vital component in the formation of red blood cells, ensuring the transportation of oxygen throughout the body. Furthermore, B12 is essential for maintaining the health of your nervous system and for the synthesis of DNA, the genetic material in all cells. Since the body cannot produce this nutrient, it must be acquired through the diet, primarily from animal-based foods. Deficiency can lead to a range of health issues, including fatigue, weakness, and nerve damage.

Is there B12 in eggs?

Yes, eggs are a legitimate and effective source of vitamin B12. For omnivores, vegetarians who eat eggs, and those looking to diversify their dietary B12 sources, eggs offer a convenient and nutritious option. The vitamin is found throughout the egg, but with a specific and important distribution.

The Role of the Egg Yolk

Research has shown that the concentration of vitamin B12 is much higher in the egg yolk compared to the egg white. In fact, most of the B12 content is housed in the yolk, along with other critical fat-soluble vitamins and minerals. Not only is the yolk richer in B12, but studies have also indicated that the body absorbs the B12 from egg yolks more readily than from the whites. This means that for those seeking to maximize their B12 intake from eggs, consuming the whole egg is the most beneficial approach. Forgoing the yolk and opting for egg whites alone would mean missing out on nearly all of the egg's natural B12 contribution.

Quantifying the B12 in Eggs

So, how much B12 can you expect to get from eating eggs? The exact amount can vary slightly based on the egg's size and the hen's diet, but standard nutritional data provides a reliable benchmark.

A single large egg contains approximately 0.5 to 0.6 micrograms (mcg) of vitamin B12.
Given that the Recommended Dietary Allowance (RDA) for most adults is 2.4 mcg per day, a single egg provides roughly 20-25% of your daily B12 needs.
For a more substantial boost, two large eggs can supply close to half of the daily requirement, making them a very practical and effective contributor to your overall B12 intake.

How to Maximize B12 Absorption from Eggs

To ensure you get the most out of the B12 in your eggs, consider the following preparation and pairing tips:

Eat the whole egg: As the majority of B12 is in the yolk, consuming the entire egg is crucial for reaping its benefits.
Cook gently: High heat and prolonged cooking times can degrade B vitamins, including B12. Poaching, soft-boiling, or lightly scrambling your eggs can help preserve their vitamin content.
Pair with nutrient-dense foods: Including eggs in a meal with other nutritious ingredients can aid overall digestion and nutrient absorption. For example, pairing scrambled eggs with spinach and fortified whole-grain toast can create a powerful and well-rounded breakfast.
Focus on freshness: The B12 content in eggs can decrease over time in storage. Choosing fresher eggs when possible helps maximize their nutritional value.

Comparison of B12 Sources

While eggs are a good source, it is helpful to compare their B12 content to other common sources. This helps provide context for how eggs fit into a comprehensive nutrition diet for cobalamin.


Source	Serving Size	Approximate B12 (mcg)	Percent Daily Value (DV)*	Notes
Beef Liver	3 oz, cooked	70.7	2944%	One of the most concentrated sources.
Clams	3 oz, cooked	17	708%	Also extremely rich in B12.
Salmon	3 oz, cooked	2.6	108%	Excellent source of omega-3s as well.
Ground Beef	3 oz, 85% lean	2.4	100%	Reaches the full daily value.
Milk	1 cup, 2%	1.3	54%	Easily absorbed B12.
Egg, Large	1 whole egg	0.5–0.6	~25%	Most B12 is in the yolk.
Fortified Cereal	1 serving	0.6	25%	Good source for vegetarians/vegans.

*Based on a Daily Value (DV) of 2.4 mcg for adults.

Conclusion

In conclusion, the answer to is there B12 in eggs? is a definitive yes, and they represent a valuable and accessible component of a balanced nutrition diet. While they may not contain the highest concentration of B12 compared to organ meats or certain types of seafood, their bioavailability and ease of inclusion in regular meals make them an excellent contributor. For individuals who consume eggs, making sure to include the yolk and preparing them gently will ensure you are getting the most out of their vitamin B12 content. However, for those with a diagnosed B12 deficiency, eggs should be viewed as a supplementary source rather than the primary treatment, and a healthcare provider should be consulted. Including a variety of B12-rich foods is always the best strategy for optimal health.

For more detailed information on Vitamin B12 and its health benefits, you can refer to the National Institutes of Health (NIH) Office of Dietary Supplements fact sheet on B12.

Frequently Asked Questions

The vast majority of vitamin B12 in an egg is located in the yolk. The egg white contains only a small amount.

A single large egg contains approximately 0.5 to 0.6 micrograms (mcg) of vitamin B12, which accounts for about 20-25% of the recommended daily intake for adults.

The vitamin B12 found in egg yolks is known to be more bioavailable and easier for the body to absorb compared to the B12 in egg whites.

Eggs are a great source of B12 for vegetarians who include them in their diet. However, since B12 is primarily found in animal products, strict vegans must rely on fortified foods or supplements.

To get the most B12 from eggs, consume the entire egg and use gentle cooking methods like poaching or soft-boiling, as high heat can degrade the vitamin.

While eggs are a good source, they are not a concentrated one like some meats or supplements. You would need to eat a fair number of eggs to meet the entire daily requirement, so it's best to include a variety of B12 sources.

Adequate vitamin B12 intake is essential for keeping blood and nerve cells healthy, assisting in DNA creation, and preventing a type of anemia that can cause weakness and fatigue.

Yes, research indicates that the B12 content in eggs can decrease over time, especially during extended cold storage.