Understanding Your Nutrition Diet: How much B12 is in 2 eggs?

November 10, 2025 •

2 min read

The bioavailability of vitamin B12 from eggs is notably lower than from other animal products, with research suggesting less than 9% may be absorbed. For those planning a specific nutrition diet, knowing how much B12 is in 2 eggs and how your body uses it is essential for achieving adequate intake of this vital nutrient.

Quick Summary

Two large eggs contain approximately 1 to 1.2 micrograms of vitamin B12, but absorption rates are comparatively low. The nutrient is primarily found in the yolk and contributes towards the 2.4 mcg daily recommendation for adults. Diverse B12 sources are recommended for adequate intake.

Key Points

Moderate B12 Source: Two large eggs typically contain 1.0–1.2 mcg of vitamin B12, providing a significant portion of the adult daily recommendation of 2.4 mcg.
Low Bioavailability: The B12 from eggs is not absorbed efficiently by the body compared to other animal products, with absorption rates cited as under 9%.
B12 is in the Yolk: The vast majority of vitamin B12 in an egg is found in the yolk; therefore, consuming the whole egg is necessary for maximum benefit.
Part of a Balanced Diet: For optimal B12 levels, eggs should be consumed as part of a varied diet that includes other animal sources (meat, dairy) or fortified foods for those on plant-based diets.
Rich in Other Nutrients: In addition to B12, eggs are packed with high-quality protein, choline, vitamin D, and eye-protecting antioxidants like lutein and zeaxanthin.
At-Risk Groups: Older adults, vegans, and people with certain digestive issues should be particularly mindful of their B12 intake and may need supplements or fortified foods.

The B12 Content in Two Eggs

Two large eggs typically contain between 1.0 and 1.2 micrograms (mcg) of vitamin B12, contributing almost half of the 2.4 mcg recommended daily allowance for most adults. Vitamin B12 is crucial for nerve health, red blood cell formation, and DNA synthesis. To benefit from the B12 in eggs, it's important to consume the whole egg, as most of this nutrient is in the yolk. The B12 content can vary based on egg size and the hen's diet, with enriched eggs sometimes containing higher levels.

The Critical Role of Vitamin B12

As an essential water-soluble vitamin not produced by the body, B12, or cobalamin, is vital for several bodily functions:

Red Blood Cell Formation: It's essential for creating healthy red blood cells; deficiency can cause anemia.
Nerve Function: B12 helps maintain nerve fiber protection.
DNA Synthesis: It plays a role in creating and regulating DNA.
Cognitive Health: Adequate B12 is linked to good cognitive function.

Factors Affecting B12 Absorption from Eggs

B12 from eggs is not absorbed as efficiently as from other animal products, with some studies showing less than 9% absorption. This is potentially due to binding proteins in the egg. Cooking methods may also influence this process.

Comparing B12 in Eggs to Other Foods

Here's how the B12 in eggs compares to other sources:


Food Source	Serving Size	Approximate B12 (mcg)	% Daily Value (DV)
Eggs	2 large eggs	1.0–1.2 mcg	~42–50%
Beef Liver	3 oz cooked	70.7 mcg	2944%
Atlantic Salmon	3 oz cooked	2.6 mcg	108%
Fortified Cereal	1 serving	0.6–2.1 mcg	Varies by brand
Low-fat Milk	1 cup	1.2 mcg	50%
Swiss Cheese	1 oz	0.9 mcg	38%

Other Essential Nutrients in Eggs

Eggs are a rich source of other nutrients:

High-Quality Protein: Contains all essential amino acids.
Choline: Important for brain and liver health.
Vitamin D: Aids calcium absorption.
Antioxidants: Lutein and zeaxanthin support eye health.

Who Should Monitor B12 Intake?

Certain groups are more vulnerable to B12 deficiency and should monitor their intake carefully:

Older adults often have reduced stomach acid, hindering B12 absorption.
Vegans and vegetarians need B12 from fortified foods or supplements as it's primarily in animal products.
Those with digestive issues like Crohn's or celiac disease may have impaired absorption.
Individuals with pernicious anemia require regular B12 injections.

Conclusion: Eggs as a Part of a B12-Rich Diet

While two eggs contribute B12, their low bioavailability means they are not ideal as a sole source, especially for those at risk of deficiency. Eggs offer valuable protein, choline, and antioxidants. For sufficient B12, a diet including various sources like meat, fish, dairy, or fortified foods and supplements is recommended. A balanced approach is key to maintaining healthy B12 levels.

For more detailed nutritional information, consult a reliable source such as the NIH Office of Dietary Supplements.

Frequently Asked Questions

Two large eggs contain an estimated 1.0 to 1.2 micrograms (mcg) of vitamin B12, which is a good contribution towards the 2.4 mcg daily recommendation for most adults.

No, the bioavailability of B12 from eggs is relatively low compared to other animal products. Research indicates that the body absorbs less than 9% of the B12 present in eggs.

Most of the vitamin B12 in an egg is concentrated in the yolk. It is important to eat the whole egg to get the full nutritional benefit.

Eggs are an animal product, so they are not part of a vegan diet. Vegans must get their B12 from fortified foods or dietary supplements, as plant foods do not naturally contain it.

While eggs contain B12, other animal sources often have higher amounts and better absorption rates. For example, a 3 oz serving of beef liver contains 70.7 mcg, significantly more than two eggs.

Heat from cooking can affect the binding proteins that impact B12 absorption. However, the exact effect and the optimal cooking method for absorption are still debated.

B12 deficiency can lead to various health problems, including fatigue, nerve damage, memory trouble, and anemia. It is important to ensure adequate intake through diet or supplements.

Beyond B12, eggs are an excellent source of high-quality protein, choline for brain health, vitamin D, and antioxidants like lutein and zeaxanthin for eye health.