17 Different Nutrients and Vitamins in Eggs

The humble egg. Delicious, nutritious and simply the perfect element for adding nutritional value into any meal – at any time of day. Not only are they readily accessible and easy to prepare, but eggs are also jam-packed with an impressive variety of vital nutrients – making them one of the healthiest foods to eat on the planet.

Naturally low in saturated fat with just 310 kilojoules in a standard egg – a serving of eggs contains 17 different vitamins and nutrients, alongside one of the richest sources of choline available. Still not convinced? We agree. It's hard to believe all these incredible health benefits. So here's the full breakdown below of our favourite vitamin-packed superfood.

What Vitamins & Nutrients Are Found in Eggs?

Vitamin D

Vitamin D plays an important role in calcium and phosphorus absorption, making it essential for the maintenance of healthy bones and teeth. More than just the 'sunshine vitamin’, it also contributes to maintaining regular muscle function and supporting your immune system.

Now, egg yolks are one of the few foods that contain naturally high amounts of vitamin D, with a serving of two eggs providing 82% of your recommended daily intake.

For more information on the benefits of Vitamin D in eggs, click here.

Vitamin B12

Vitamin B12 is essential in the formation of red blood cells and DNA, repairing body tissue, and maintaining the healthy function of the immune and nervous systems.

Vitamin B12 deficiency is more common in older adults, partly because the body's ability to absorb vitamin B12 can decrease with age. Symptoms can include tiredness and weakness, loss of appetite, numbness or tingling in the hands and feet, and problems with memory or balance. In addition, people who follow a vegetarian eating pattern can be at increased risk due to the absence of animal products in their diets, which are primary sources of vitamin B12.

As the human body is incapable of producing vitamin B12 on its own, it's necessary to obtain it from foods that are a rich source of this vitamin.

The recommended daily intake of B12 is about 2mcg, with a serving of two eggs satisfying 15% of your everyday requirements.

Choline

Choline is a little-known yet important nutrient that plays a vital role in brain development and function – essential in prenatal human health as well as adulthood. Choline is also used by the body to assist with liver and nerve function.

The human body can produce choline but not in sufficient amounts needed daily by your body, meaning your needs can only be satisfied through diet.

Research shows less than 4% of Australian adults meet the Adequate Intake (AI) levels for choline. In addition, it is difficult to meet these recommendations if eggs are not included in the diet.

Two eggs can provide 77% of an adult woman’s recommended intake and 59% of the recommendations for men.

For more information about choline in eggs, click here.

Iron

Iron is an essential dietary mineral that is involved in various primary functions, including the transport of oxygen throughout the body and providing energy for daily life.

Despite its importance, an estimated one in eight Australians is iron deficient, which can lead to a limited supply of oxygen to tissues and organs, fatigue, headaches, insomnia, and appetite loss.

With your body absorbing only a fraction of the iron within the food you eat, the case for actively consuming iron-rich meals is even more important.

One large egg contains 0.9mg of iron, found predominantly in the yolk. An average serving of two eggs provides 14% of your RDI for iron.

Lutein and Zeaxanthin

Lutein and zeaxanthin are antioxidants that accumulate in the retina at the back of the eye, where they help protect against oxidative damage. These nutrients play an important role in maintaining eye health and may help protect against age-related eye conditions.

As carotenoids, they are naturally present in foods, especially in dark green leafy vegetables, such as spinach and kale – as well as in egg yolks. However, due to their high bioavailability and not being subject to seasonal variation, the consumption of eggs is a favourable source of lutein and zeaxanthin in the diet.

There is currently insufficient research to provide an exact recommendation about how much lutein and zeaxanthin is optimal in the diet, although some researchers have recommended levels as high as 6mg per day.

One serve of two eggs contains around 530mcg of lutein and zeaxanthin which has been shown to be effectively absorbed into the body and to deliver health benefits.

For more information about the role of eggs in supporting eye health, click here.

Riboflavin (Vitamin B2)

Riboflavin - also known as vitamin B2 - helps the body release energy from food and supports normal growth and development. It also contributes to the normal functioning of the nervous system, maintenance of healthy red blood cells and vision, and helps protect cells from oxidative stress.

Bacteria in your gut can produce small amounts of riboflavin, but not enough to meet daily needs. As it is a water-soluble vitamin, it is not stored in large amounts in the body, meaning you need to obtain riboflavin from your diet daily. To make it easy, a serving of two eggs contains 24% of your RDI of Riboflavin.

Pantothenic Acid (Vitamin B5)

Pantothenic acid, commonly known as vitamin B5, plays a significant role in converting the food you consume into active energy and breaking down fats. It also plays an important role in the production of a range of substances the body needs, including hormones.

Though uncommon when following a healthy and balanced diet, a deficiency in vitamin B5 may result in fatigue, irritability, numbness, and muscle cramps, among other symptoms.

A serving of two eggs provides you with 22% of the RDI of Pantothenic acid.

Vitamin A

Vitamin A is vital in sustaining healthy skin, supporting immune function, maintaining good vision and promoting general reproductive health.

Drawing sufficient vitamin A from within your diet should prevent any symptoms of deficiency, including hair loss, skin problems, dry eyes and an increased risk of infections.

With the recommended daily intake for vitamin A set at 750mcg, a serving of two eggs delivers 14% of the advisable amount. 

Vitamin E

Vitamin E is an important antioxidant that helps protect the body's cells from oxidative damage. It also plays a role in supporting normal immune function and maintaining overall health.

An average serving of two eggs provides 20% of the RDI of vitamin E. 

Phosphorus

Phosphorus is an essential mineral that helps build and maintain healthy bones and teeth. It also plays an important role in cell membranes and helps the body produce and store energy.

Phosphorus deficiency is rare, but very low levels can cause symptoms such as loss of appetite, muscle weakness and bone pain.

With adults needing around 1000mg of phosphorus per day, a modest serving of two eggs provides 21% of this daily requirement.

Folate

Folate is an important nutrient for people of all ages, playing a significant part in promoting red blood cell growth, the formation of DNA and supporting an effective immune system. In particular for pregnant women, folate helps in the production of new cells, reducing the risk of serious birth defects, such as spina bifida.

It’s recommended that an average adult consume about 200mcg of folate daily (more in pregnancy), and a serving of two eggs will provide 49% of your RDI.

To find out more about the important role of eggs in pregnancy, click here.

Iodine

Iodine is an important mineral in helping your thyroid to produce hormones to regulate your body’s metabolic rate. It is also particularly important for normal brain and nervous system development, especially during pregnancy and early childhood.

Iodine deficiency can affect thyroid function and, when more severe, may lead to an enlarged thyroid gland (goitre) or an underactive thyroid (hypothyroidism). Symptoms can include tiredness, weight gain and constipation.

Eating just two eggs a day helps you reach 29% of your daily recommended iodine intake.

Selenium

Although only required in trace amounts compared to other vitamins and minerals, selenium is an important antioxidant that helps prevent free radical damage to cells in the body. Selenium supports the immune system, thyroid gland function, and the maintenance of healthy hair and nails.

Eggs are an excellent source of selenium, with an average serving of two eggs meeting 41% of your daily recommended intake. 

Biotin

Biotin is a type of vitamin that helps your body use fats, carbohydrates, and protein for energy. It also supports healthy cell function, including helping to turn certain genes on or off. Rich sources of biotin include chicken and beef liver, with other sources being milk, grains, yeast, soy, nuts, egg yolks and some vegetables.

One serve of eggs contains 5.4µg biotin which is 18% of the recommendations for adult men and 21% for adult women.

Protein

Protein is needed by every cell in the body, playing a critical role in helping build and repair the tissues that support all our daily functions.  

Protein is essential for many reasons, including:
•    Maintaining and building muscle mass
•    Helping you recover faster when injured 
•    Reducing appetite and helping you to feel more satisfied after eating.

The protein in eggs provides all the essential amino acids the body needs making eggs a high quality source of this important nutrient. One serve of eggs contains 12.7g of protein which is around 25% of the average adult’s daily needs.  You can read more about eggs and protein here.

Omega-3s

Omega-3s are a group of essential fatty acids that play vital roles within your body, providing several key health benefits, including for the heart, brain, eyes and nervous system. Omega-3s are essential fats that need to be obtained from the diet. Eggs naturally provide omega-3s, including the long-chain omega-3 DHA.

Eggs provide on average, 180mg of omega-3s per serve (2 eggs). Of this amount, 114mg is the long-chain type of omega-3 fatty acid – which represents between 71-127% of the desired intake for adults.

You can read more about eggs and omega-3s here.

Nutrition Information Panel (NIP)

Australian Eggs Nutrient Analysis 2023 
Conducted by the National Measurement Institute (NMI), a division within the Department of Industry, Innovation and Science.

An average serving is based on 2 Extra-Large eggs from a 700g dozen.

Powered By Eggs

We're active in our mission to show you how to live your best life #PoweredByEggs. Drawing from a range of experts and the latest studies, we plan to highlight how holistic health outcomes are positively impacted by eating eggs.

From providing vitamin D for immunity, boosting mental health, to enjoying a post-workout meal that fuels muscle recovery - we want all Australians to know that eating eggs is a vital part of living a happy, healthy and balanced lifestyle.

You can learn about all the latest in our Powered By Eggs initiative here