The Only Vitamin Missing in Eggs (And Why It Doesn't Matter)

November 11, 2025 •

4 min read

While often hailed as a "perfect food," a single egg contains nearly every essential vitamin and mineral, yet research shows it is entirely missing one key nutrient. So, what is the only vitamin missing in eggs, and what does this mean for your diet?

Quick Summary

This article explores why eggs do not contain vitamin C, examining the hen's biological process and the exceptional nutrient density of eggs. It details which vitamins eggs do provide and suggests dietary sources for the missing vitamin to ensure a balanced intake.

Key Points

Missing Vitamin C: The only vitamin missing from eggs is vitamin C (ascorbic acid).
Hen's Synthesis: Hens do not need to store vitamin C in eggs because they produce it themselves internally.
Rich in Other Nutrients: Eggs are packed with other vitamins, including A, D, E, K, and a full range of B-vitamins, as well as high-quality protein and choline.
Complementary Diet: It is important to combine eggs with fruits and vegetables to ensure you are getting enough vitamin C in your diet.
Nutrient Absorption: Pairing eggs with vitamin C sources can also help your body absorb other important minerals, like iron.

The Surprising Absence of Vitamin C

Despite being a nutritional powerhouse, eggs are conspicuously missing vitamin C (ascorbic acid). This absence is not a dietary flaw but a biological reality stemming from the way chickens produce their own vitamin C internally. Unlike humans and some other animals that must obtain vitamin C from food sources, chickens synthesize it in their liver and kidneys. Therefore, there is no need for it to be stored within the egg for embryonic development.

A Closer Look at the Chicken's Vitamin C Synthesis

The hen's ability to produce its own vitamin C explains why it is not naturally present in the egg. This biological process ensures that the developing embryo does not require an external source of this vitamin. The egg itself is a self-contained system, providing the chick with everything it needs to grow, and for chickens, that does not include dietary vitamin C. This evolutionary adaptation is a key reason for the egg's exceptional, yet incomplete, vitamin profile.

The Role of Vitamin C in a Human Diet

For humans, vitamin C is a crucial, water-soluble antioxidant that must be consumed regularly. It plays a vital role in several bodily functions:

Immune system support: It helps protect the body against pathogens.
Collagen production: It is essential for producing collagen, which maintains healthy skin, bones, and connective tissues.
Iron absorption: It significantly enhances the body's absorption of non-heme iron from plant-based foods.
Wound healing: It is a necessary component for the repair of tissues throughout the body.

Given its importance, it is essential for people to get vitamin C from other dietary sources. Luckily, countless fruits and vegetables are excellent providers of this nutrient.

The Complete Nutritional Profile of an Egg

While lacking vitamin C, eggs more than compensate by offering an incredible array of other essential vitamins and minerals. The yolk, in particular, is a concentrated source of nutrients.

Fat-Soluble Vitamins

Vitamin A: Important for vision, immune function, and reproductive health.
Vitamin D: Crucial for calcium absorption, bone health, and immune support. Eggs are one of the few natural food sources of Vitamin D.
Vitamin E: A powerful antioxidant that helps protect cells from damage.
Vitamin K: Essential for blood clotting and bone mineralization.

Water-Soluble B-Vitamins

Biotin (B7): Assists in metabolic processes.
Folate (B9): Important for cell growth and DNA formation.
Riboflavin (B2): Aids in energy production and cell function.
Pantothenic Acid (B5): Involved in energy metabolism.
Vitamin B6: Crucial for brain development and immune function.
Vitamin B12: Essential for nerve function and red blood cell formation.

Eggs are also an exceptional source of high-quality protein, with all nine essential amino acids. The yolk also provides choline, which is vital for brain health and cell membrane structure.

Comparison: Egg's Vitamins vs. Vitamin C Sources

To put the egg's nutritional profile into context, the table below compares its strengths with foods known for their high vitamin C content, highlighting how a balanced diet incorporates a variety of foods.


Feature	Egg (One Large)	Vitamin C-Rich Foods (e.g., Orange)
Protein	Excellent source (approx. 6g complete protein).	Poor source (negligible).
Vitamin A	Excellent source (approx. 8% DV).	Negligible amount.
Vitamin D	Good source (approx. 6% DV).	No Vitamin D.
Vitamin C	None.	Excellent source (approx. 78% DV).
Choline	Excellent source (approx. 27% DV).	Negligible amount.
Eye Antioxidants	High in Lutein and Zeaxanthin.	Low to moderate.
Omega-3s	Present in enriched eggs.	Generally not present.

How to Supplement Your Egg-cellent Breakfast

Adding vitamin C to a meal is simple and can be done easily with fresh produce. A plate of scrambled eggs can be paired with bell peppers or spinach. A frittata can be filled with broccoli florets or tomatoes. A side of orange slices or a small glass of orange juice with your breakfast can easily cover your daily needs. Consuming vitamin C-rich foods with eggs can also enhance the absorption of other egg nutrients, such as iron.

Conclusion: A Balanced Perspective

In conclusion, while the singular answer to "what is the only vitamin missing in eggs?" is vitamin C, this fact should not diminish their reputation as a nearly perfect food. The absence is a testament to the hen's biological processes, not a nutritional shortfall for humans. For people, this means a balanced approach to diet is key. Incorporating vitamin C-rich foods like fruits and vegetables alongside eggs ensures you receive a full spectrum of essential nutrients for optimal health. The egg's robust profile of high-quality protein, healthy fats, choline, and fat-soluble vitamins makes it a valuable staple in any healthy diet.

For more detailed nutritional information on dietary vitamins and minerals, you can refer to authoritative sources such as the National Institutes of Health.

Frequently Asked Questions

Eggs do not contain vitamin C because chickens produce their own supply of the vitamin in their bodies. Therefore, there is no need for it to be stored in the egg for the developing chick.

Eggs are an excellent source of fat-soluble vitamins (A, D, E, and K) and several B-vitamins, including B12, riboflavin (B2), and folate.

The yolk is the most nutrient-dense part of the egg, containing the majority of its vitamins (including A, D, E, and K), choline, healthy fats, and antioxidants like lutein and zeaxanthin.

No, you don't necessarily need a supplement. You can easily get your daily vitamin C from fruits and vegetables, and a balanced diet ensures you receive all necessary nutrients.

The color of an egg's shell does not indicate its nutritional content. The nutritional value is determined by the hen's diet and environment, not its breed or egg color.

You can easily add vitamin C to an egg meal by including bell peppers, tomatoes, spinach, or broccoli in an omelet or frittata. A side of fruit, such as oranges or strawberries, also works well.

Choline is a water-soluble essential nutrient often grouped with the B-vitamin family, but it is not formally classified as a vitamin. Eggs are a rich source of choline, which is vital for brain function and cell structure.