The Main Vitamins and Minerals Found in Eggs

December 14, 2025 •

4 min read

Packed with a rich blend of essential nutrients, eggs are considered one of the most nutritious foods on the planet. This complete protein source offers a host of vitamins and minerals vital for muscle repair, growth, and overall body function.

Quick Summary

Eggs are a nutrient-dense food, especially the yolk, providing essential vitamins like A, D, E, B12, and folate, alongside key minerals such as selenium and phosphorus. The white offers high-quality protein and riboflavin, complementing the yolk's nutritional profile.

Key Points

Nutrient-Dense Food: A single egg contains a wide array of vitamins and minerals, providing significant nutritional value for relatively few calories.
Rich Source of Choline: Eggs are one of the best food sources of choline, a vital nutrient for brain health, memory, and nervous system function.
Excellent Source of Vitamin D: Eggs are one of the few foods that naturally contain vitamin D, which is essential for bone health and immunity.
Concentrated in the Yolk: The majority of the fat-soluble vitamins (A, D, E, K), choline, and essential minerals like selenium and iron are concentrated in the egg yolk.
Both Yolk and White are Valuable: While the yolk is more nutrient-dense overall, the egg white provides a high-quality, fat-free source of protein and riboflavin.
Contains Important Minerals: Eggs provide vital minerals such as selenium (for antioxidant and thyroid function) and phosphorus (for bone health).
Important for All Ages: The nutrient profile of eggs makes them beneficial for people of all ages, from infants (choline for brain development) to the elderly (for muscle support and nutrient intake).

A Closer Look at the Vitamins in Eggs

Eggs are a versatile food that is particularly notable for its rich vitamin content, with the majority concentrated in the nutrient-dense yolk.

Fat-Soluble Vitamins (A, D, E, and K)

Vitamin A: Eggs are a good source of vitamin A, which is crucial for vision, immune function, and maintaining healthy skin. A single large boiled egg can provide around 8% of the daily value.
Vitamin D: Often called the “sunshine vitamin,” vitamin D is one of the few nutrients naturally found in eggs. This is vital for bone health as it aids in the absorption of calcium and phosphorus. A serving of two medium eggs can offer a significant percentage of the recommended daily intake.
Vitamin E: This vitamin acts as an antioxidant, protecting the body's cells from damage caused by free radicals.
Vitamin K: While present in smaller amounts, vitamin K plays a role in blood clotting and bone health.

B-Complex Vitamins

Vitamin B12 (Cobalamin): Eggs are an excellent source of vitamin B12, which is essential for nerve function and the production of red blood cells. The vitamin is primarily found in the yolk.
Riboflavin (Vitamin B2): Both the yolk and the egg white contain riboflavin, which is vital for energy metabolism. The whites contain a slightly lower amount per 100g compared to the yolk, but because there is more white, it is a key contributor.
Folate (Vitamin B9): Crucial for cell division and growth, folate is particularly important for pregnant women to help prevent congenital disabilities. The yolk is where the majority of this folate is found.
Pantothenic Acid (Vitamin B5): This vitamin is necessary for the synthesis of coenzyme A, which is involved in various metabolic processes.

Choline: The Brain Booster

Choline, a vitamin-like nutrient, is highly concentrated in the egg yolk and is often under-consumed in the typical diet. It is a critical component for:

Building cell membranes.
Producing signaling molecules in the brain.
Supporting memory and mood.
Aiding in fetal brain development during pregnancy.

Important Minerals Found in Eggs

In addition to a broad range of vitamins, eggs provide several minerals and trace elements essential for human health. Most of these are located in the yolk, but the white contributes to some as well.

Selenium

Eggs are an excellent source of selenium, a powerful antioxidant that supports thyroid function, immune health, and protects against cellular damage. The selenium content in an egg is influenced by the hen's diet.

Phosphorus

This mineral is vital for maintaining strong bones and teeth, as well as for energy metabolism and cell membrane function. While present in both parts of the egg, the yolk contains significantly more phosphorus.

Iodine

Crucial for the production of thyroid hormones, iodine helps regulate metabolism and plays a role in nervous system function. Eggs are considered a good source of iodine.

Other Trace Elements

Eggs also contain smaller, but still significant, amounts of other minerals, including:

Iron: Necessary for red blood cell formation and transporting oxygen throughout the body. The iron is mostly concentrated in the yolk.
Zinc: Supports the immune system and is important for cell growth and repair.
Calcium: A fundamental mineral for bone health, with the yolk containing more than the white.

Egg Yolks vs. Egg Whites: A Nutrient Comparison

Separating the egg white from the yolk is a common practice, particularly for those looking to reduce fat or cholesterol intake. However, doing so means missing out on a significant portion of the egg's nutritional value. The following table compares the distribution of key nutrients between the yolk and the white.


Feature	Egg Yolk	Egg White
Vitamins A, D, E, K	Rich in these fat-soluble vitamins.	Contains none, as they are fat-soluble.
Choline	Contains nearly all of the egg's choline.	Contains very little choline.
Riboflavin (B2)	Contains a high concentration.	Also a significant source of riboflavin.
Vitamin B12	Excellent source, with most concentrated here.	Contains only trace amounts.
Selenium	Rich in selenium.	Contains a moderate amount.
Phosphorus	Provides most of the egg's phosphorus.	Contains some phosphorus.
Iron & Zinc	Major source of these minerals.	Contains very little.
Calories	Contains a majority of the calories.	Contains far fewer calories.

Conclusion

Eggs are an exceptionally nutritious and affordable food, offering a complete profile of essential vitamins and minerals. From the vital choline that supports brain function to the bone-strengthening vitamin D, eggs provide a wealth of benefits. While often debated for its cholesterol content, modern research suggests that moderate egg consumption is generally healthy for most individuals. The key to reaping the full nutritional benefits lies in consuming the whole egg, as the yolk contains a concentrated amount of fat-soluble vitamins, choline, and essential minerals that are mostly absent in the egg white. Incorporating whole eggs into a balanced diet is a simple and effective way to boost your intake of these crucial micronutrients.

For more detailed nutritional information on eggs, including specific nutrient data from the USDA, visit the National Institutes of Health website.

Disclaimer: The information provided is for educational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before making any dietary changes.

Frequently Asked Questions

The egg yolk is significantly richer in most vitamins and minerals. It contains all the fat-soluble vitamins (A, D, E, K), along with most of the choline, selenium, iron, and phosphorus. The egg white is rich in high-quality protein and riboflavin but contains fewer micronutrients overall.

For most healthy individuals, it is more beneficial to eat the whole egg. While egg whites are a great low-calorie, fat-free source of protein, you miss out on the majority of the egg's essential vitamins, minerals, and healthy fats if you discard the yolk.

Choline in eggs plays a vital role in several bodily functions, including forming cell membranes, supporting brain development in fetuses, and aiding in memory and nerve function. Eggs are one of the best dietary sources of this important nutrient.

A single large hard-boiled egg provides a significant amount of selenium, offering about 28% of the daily value. Selenium is a powerful antioxidant that supports thyroid and immune function.

Yes, eggs are one of the few natural food sources of vitamin D. A serving of two eggs can provide a substantial portion of your daily recommended intake, making them a valuable source, especially during winter months with less sun exposure.

Yes, eggs are an excellent source of several B vitamins. They are particularly rich in vitamin B12 and riboflavin (B2), with other B vitamins like folate (B9) and pantothenic acid (B5) also present.

Cooking an egg can make some nutrients, like protein, more digestible. However, the vitamin and mineral content remains largely intact. Some heat-sensitive vitamins might be slightly reduced, but the overall nutritional profile is well-preserved.