Which of the following nutrients is not found in eggs?

December 2, 2025 •

4 min read

While eggs are celebrated as one of the most nutrient-dense foods on the planet, containing almost every essential vitamin and mineral, they are famously missing a key nutrient. The single nutrient that is not found in eggs is Vitamin C, or ascorbic acid, a fact often overlooked due to their otherwise robust nutritional profile.

Quick Summary

Eggs are a nutritional powerhouse, but they lack Vitamin C. They are, however, an excellent source of high-quality protein, healthy fats, and a multitude of other vitamins and minerals. Learn what vital nutrient eggs don't contain and how to supplement your diet with other foods to compensate for this single omission.

Key Points

Vitamin C is absent: Eggs do not contain Vitamin C, also known as ascorbic acid.
Nutrient-dense but incomplete: While rich in almost every other essential nutrient, eggs lack this crucial antioxidant.
Combine with fruits and vegetables: To get Vitamin C, pair eggs with foods like bell peppers, berries, or citrus fruits.
Yolk is the nutrient hub: The majority of an egg's vitamins (A, D, E, K, B12) and minerals are concentrated in the yolk, not the white.
Cooked eggs offer better absorption: Cooking eggs improves the bioavailability of protein and biotin, making them safer and more nutritious than raw eggs.
Importance of a balanced diet: The absence of Vitamin C in eggs highlights that a varied diet is necessary to cover all nutritional requirements.

Eggs: A Nutritional Profile of What's Inside (and What Isn't)

Eggs are often referred to as 'nature's multivitamin' for a good reason, packing a substantial amount of high-quality protein, essential fatty acids, and a wide array of vitamins and minerals into a single, compact food source. A whole egg is a fantastic source of protein, with the egg white contributing a high protein-to-calorie ratio, while the nutrient-dense yolk contains most of the vitamins and healthy fats. Despite their nearly complete nutritional composition, one nutrient is conspicuously absent: Vitamin C.

The Missing Piece: Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in immune system function, collagen synthesis, and antioxidant protection. Unlike humans, birds are capable of producing their own Vitamin C, which is why it is not required in the avian diet and, consequently, not present in their eggs. The complete absence of Vitamin C means that relying on eggs alone for your nutritional needs will leave a significant gap in your diet. To ensure a balanced intake, eggs should be paired with Vitamin C-rich foods, such as fruits and vegetables.

What Eggs Contain in Abundance

Despite this one omission, eggs are teeming with other beneficial nutrients. These include:

High-Quality Protein: Eggs contain all nine essential amino acids, making them a complete protein source vital for muscle repair, growth, and overall bodily function.
Choline: An essential nutrient, choline is particularly abundant in the yolk. It is crucial for brain development, nerve function, and metabolism.
Vitamin D: Eggs are one of the few natural food sources of Vitamin D, which is essential for bone health, immune function, and cell growth.
B Vitamins: Eggs are rich in several B-complex vitamins, including Vitamin B12, riboflavin (B2), and folate (B9), all of which are critical for energy production and cellular health.
Selenium: This powerful antioxidant is important for thyroid function, a healthy immune system, and protecting cells from damage.
Lutein and Zeaxanthin: These carotenoids are concentrated in the egg yolk and are essential for maintaining eye health and reducing the risk of age-related macular degeneration.

Comparing Egg Nutrients: Whole Egg vs. Egg White

While some people choose to eat only egg whites to reduce calories and fat, they miss out on a significant portion of an egg's total nutrients. The yolk is where most of the vitamins and minerals are concentrated.


Nutrient	Whole Large Egg (Approx. 50g)	Egg White (Approx. 34g)	Egg Yolk (Approx. 16g)
Calories	~72	~18	~56
Protein	~6g	~4g	~2.7g
Fat	~5g	~0g	~4.5g
Carbohydrates	<1g	<1g	<1g
Vitamin C	Absent	Absent	Absent
Vitamin D	6% DV	0% DV	Significant Amount
Choline	31% DV	Trace	All of egg's choline
Selenium	28% DV	Some	Most of egg's selenium

How to Get Your Vitamin C

Since eggs lack Vitamin C, it is important to incorporate other food sources into your diet to meet your daily requirements. Here are some excellent options:

Citrus Fruits: Oranges, lemons, and grapefruits are classic sources of Vitamin C.
Berries: Strawberries, blueberries, and raspberries offer a sweet and easy way to boost your intake.
Bell Peppers: Red, yellow, and green bell peppers are surprisingly high in Vitamin C.
Broccoli: This cruciferous vegetable is not only a great source of fiber but also contains a good amount of Vitamin C.
Tomatoes: Whether raw or cooked, tomatoes are a reliable source of this essential vitamin.

The Importance of a Balanced Diet

Understanding the nutritional limitations of even a highly nutritious food like eggs highlights the importance of a varied and balanced diet. No single food can provide everything the body needs. By combining nutrient-dense foods, you can ensure a complete nutritional profile. For example, pairing a scrambled egg with some chopped bell peppers or a fruit salad at breakfast can provide both a complete protein and the missing Vitamin C. Moreover, cooking eggs can actually improve the bioavailability of some nutrients, such as protein and biotin, by inactivating compounds that inhibit their absorption.

Conclusion

To answer the question, the nutrient not found in eggs is Vitamin C. While this might seem like a significant gap, it's easily remedied by including a variety of fruits and vegetables in your diet. Eggs remain a nutritional powerhouse, offering high-quality protein, essential fats, and an impressive range of vitamins and minerals. The key to a healthy diet is not relying on one superfood but rather embracing a diverse range of foods to ensure all your body's needs are met. This awareness allows you to make more informed dietary choices, combining the many benefits of eggs with the rich Vitamin C found in other sources for optimal health. More information on egg nutrition and health benefits can be found at the Australian Eggs website.

Visit Australian Eggs for more information on nutrition and health benefits.

Frequently Asked Questions

No, there are no eggs that naturally contain Vitamin C. The absence of this nutrient is due to the fact that birds, unlike humans, are able to synthesize their own Vitamin C and therefore do not need to store it in their eggs.

Eggs are valued for several key nutrients, but they are most famously known for providing a high-quality source of complete protein, containing all nine essential amino acids. The yolk is also one of the best dietary sources of choline, a vital nutrient for brain health.

The egg yolk is where most of the vitamins and minerals are concentrated. This includes fat-soluble vitamins A, D, E, and K, as well as B vitamins, iron, phosphorus, selenium, and the antioxidants lutein and zeaxanthin.

Vitamin C is essential for immune system function, the growth and repair of body tissues, including the production of collagen, and as a powerful antioxidant that helps protect against cell damage.

For most people, it is better to eat whole eggs, as the yolk contains the majority of the essential vitamins, minerals, and healthy fats. While egg whites are a good source of lean protein, eating only the whites means missing out on the full nutritional benefits.

Eggs do contain iron, particularly in the yolk, but the body's absorption of this iron can be limited by other compounds in the egg. For better iron absorption, it is recommended to pair eggs with a Vitamin C-rich food, as Vitamin C enhances iron bioavailability.

No, eggs are not fortified with Vitamin C. Some eggs may be enriched with other nutrients like omega-3 fatty acids, but their fundamental composition remains free of Vitamin C.