What nutrients are absent in eggs?

December 5, 2025 •

3 min read

While celebrated as a highly nutritious food, a single large egg contains less than one gram of carbohydrates and is completely devoid of vitamin C. Acknowledging what nutrients are absent in eggs is the first step toward crafting a well-rounded and complete diet.

Quick Summary

Eggs lack vitamin C, dietary fiber, and significant carbohydrates. They also provide less-absorbable non-heme iron and can have variable fat-soluble vitamin content, making dietary pairings essential for complete nutrition.

Key Points

Absent Vitamin C: Eggs contain no vitamin C, a vital antioxidant for immune health and iron absorption.
Minimal Carbohydrates and No Fiber: With less than one gram of carbs and no fiber per egg, they are not a source of carbohydrates for energy or digestive health.
Less Absorbable Iron: The non-heme iron in eggs is not absorbed as efficiently by the body as the heme iron found in meat.
Diet-Dependent Nutrients: The levels of certain nutrients, including vitamins A, D, and E, and Omega-3s, can differ significantly depending on the hen's diet and environment.
Antinutrient in Raw Whites: Avidin, an antinutrient in raw egg whites, can bind to biotin; however, cooking deactivates this protein.
Complementary Food Pairings: To create a complete meal, pair eggs with vitamin C-rich fruits and vegetables and high-fiber whole grains.

A Perfect Protein, an Incomplete Nutrient Source

Eggs are renowned for their high-quality protein, healthy fats, and a remarkable array of vitamins and minerals. However, despite this impressive profile, they are not a one-stop-shop for all your nutritional needs. Understanding the nutritional gaps is key to creating more complete and balanced meals. The most notable absences include a specific water-soluble vitamin and a key group of carbohydrates, including fiber.

The Missing Vitamin: Ascorbic Acid

The most commonly known nutrient absent from eggs is vitamin C, or ascorbic acid. Unlike humans, chickens can synthesize their own vitamin C, so there is no need for it to be stored in the egg for the embryo's development. Vitamin C is a powerful antioxidant crucial for immune system function, collagen synthesis, and iron absorption. Therefore, solely relying on eggs for nutrition would lead to a significant dietary gap, requiring supplementation from fruits and vegetables.

A Low-Carbohydrate Profile

Eggs contain minimal carbohydrates, with a large egg providing less than a single gram. This makes them an excellent choice for low-carb diets but means they are not a source of dietary fiber, which is vital for digestive health, blood sugar regulation, and satiety. While eggs can be a satiating food due to their high protein and fat content, pairing them with other foods is necessary to meet daily fiber requirements.

Non-Heme Iron and Variable Vitamins

Beyond the primary macronutrients, eggs present other nutritional considerations. The iron found in eggs is non-heme iron. This form of iron is less easily absorbed by the body compared to the heme iron found in meat and fish. Furthermore, the vitamin content can be influenced by the hen's diet. For instance, the levels of fat-soluble vitamins like A, D, and E can be significantly higher in eggs from pasture-raised hens compared to those from conventionally-raised hens.

The Antinutrient in Raw Eggs

For those who consume raw or undercooked eggs, there is another consideration: avidin. Found in raw egg whites, avidin is a protein that binds to biotin (Vitamin B7), potentially inhibiting its absorption. Fortunately, cooking eggs denatures avidin, rendering it harmless and allowing for full biotin absorption.

Creating a Complete Meal: Strategic Pairings

To fill the nutritional gaps in eggs, pairing them with the right foods is essential. Here are some ideal combinations:

For Vitamin C: Scrambled eggs with chopped bell peppers or served alongside a fruit salad with oranges and strawberries.
For Fiber: An omelet loaded with spinach, broccoli, or mushrooms, or served with a slice of whole-grain toast.
For Enhanced Iron Absorption: Pair eggs with vitamin C-rich foods. The vitamin C helps the body absorb non-heme iron more efficiently.

Comparing Egg Nutrition

This table illustrates the general differences between a conventional and a pasture-raised egg, and highlights the nutritional differences between the whole egg and just the white, based on a large egg.


Nutrient	Whole Egg	Egg White Only	Pasture-Raised Egg (Typical)
Calories	~74 kcal	~18 kcal	~74 kcal
Protein	~6.2 g	~3.6 g	~6.2 g
Fat	~5 g	0 g	Higher Omega-3 fats
Vitamin D	6-8% DV	0%	3-4x Higher
Vitamin E	Present	0%	2x Higher
Omega-3s	Low	0%	Up to 2.5x Higher
Choline	Rich Source	Minimal	Rich Source
Iron	Present	Minimal	Present

Conclusion: Incorporate, Don't Isolate

Eggs are undeniably a superfood, packed with high-quality protein and essential vitamins and minerals. However, relying on them as a sole source of nutrition is unwise. They are excellent in what they provide but critically lack vitamin C and dietary fiber. By strategically pairing eggs with complementary foods, such as leafy greens, bell peppers, and whole grains, you can create a truly balanced meal that maximizes nutritional intake. Eggs should be seen as a powerful component of a varied diet, not a complete nutritional solution on their own. For those concerned about specific nutrient levels, opting for pasture-raised eggs can also offer an additional boost of certain vitamins and beneficial fats.

Frequently Asked Questions

Yes, eggs are completely devoid of vitamin C, a nutrient essential for immune function and antioxidant protection.

Yes, eggs are very low in carbohydrates, with a single large egg containing less than one gram. They also contain no dietary fiber.

The iron in eggs is non-heme iron, which is less easily absorbed by the body compared to the heme iron found exclusively in meat.

To create a more balanced meal, pair your eggs with vitamin C-rich foods like bell peppers, tomatoes, or a side of citrus fruit. Adding fibrous vegetables like spinach or broccoli is also beneficial.

The core vitamin and mineral profile of an egg remains consistent regardless of the cooking method. However, cooking deactivates avidin in raw egg whites, which would otherwise inhibit biotin absorption.

Yes, the hen's diet significantly influences the levels of certain nutrients. Eggs from pasture-raised hens, for example, often contain higher amounts of vitamins A, D, and E, as well as Omega-3 fatty acids.

Yes. While egg whites offer lean protein, the yolk contains the majority of the egg's vitamins (including A, D, and E), minerals, healthy fats, and choline. Eating the whole egg provides the most complete nutritional package.

To improve the absorption of non-heme iron from eggs, consume them with foods that are rich in vitamin C, as this vitamin aids in the absorption process.

While eggs contain a wide array of minerals, they are not a primary source of certain ones like manganese, and the bioavailability of some minerals like iron is lower than from other sources.