Skip to main content

Vitamin D, Vitamin B12, and more: Egg nutrition, explained

Delicious and nutritious? Yes, please

Brown eggs in a carton
Nik / Unsplash

They say breakfast is the most important meal of the day, but your breakfast is only as good as the quality of foods you consume. Starting your day with a sugary breakfast like cereal can slow you down, causing brain fog and sluggishness. On the other hand, eggs are a wholesome breakfast food full of protein and nutrients that set you up to start the day right. There are dozens of ways to enjoy eggs, from egg Benedict recipes to hard-boiled eggs.

Each large egg contains six grams of protein, five grams of fat, and is jam-packed with nutrients such as Vitamin B12, Vitamin D, folate, and more. Sourced right from nature, an egg is considered “nature’s multi-vitamin” since one single egg contains so many essential nutrients for our health.

While this all sounds great, it’s important to understand what each of these nutrients really do within the body. Below, we’ll break down the important nutrients hidden in an egg and how each can benefit your health.

Hand holding cracked egg
ponce_photography / Pixabay

Eat the whole egg

Before diving into all the nutrients jam-packed within an egg, let’s start with the basics. An egg is made up of two parts: the egg white (outside) and the egg yolk (inside). Dietary advice in the 1960s once told people to consume only egg whites, avoiding the inner egg yolk due to its cholesterol content. However, this flawed advice ignores one crucial component — the yolk is the portion that houses all the amazing nutrients in an egg.

This dietary advice from the 1960s guided people for several decades, leading to an “egg white” craze. However, more research has since evolved, and scientists have learned something new. Consuming an egg yolk does not actually increase your blood cholesterol levels. Instead, your liver responds accordingly and produces less cholesterol when more dietary cholesterol is consumed.

What this means is that you don’t need to fear the egg yolk anymore. Instead of gravitating toward egg whites, eat the whole egg to get the maximum benefit from the protein, vitamins, and nutrients found within the egg. To take things even further, consuming more eggs might even be a “secret weapon” to support weight loss goals.

Scrambled eggs
Hamburger Helper / Flickr

Nutrients found in an egg

Now that you know how to consume the entire egg, we can dive into the amazing nutrients packed within a tiny yolk. According to the NIH, consuming just two eggs covers about 10 to 30% of your daily vitamin requirements. Here’s what nutrition you can find within an egg.

Vitamin D

The yolk of an egg is a great source of Vitamin D, containing about 37 IU within the average large egg. Experts suggest most adults get between 600 to 800 IU of Vitamin D daily, leaving many Americans deficient in this important vitamin. This important fat-soluble vitamin is responsible for many functions in the body, including the absorption of calcium for maintaining strong bones. In addition, getting enough Vitamin D also supports a healthy immune system.

In combination with other forms of Vitamin D such as supplementation and getting enough sunlight, consuming eggs can help you to achieve your daily Vitamin D requirements.


Folate is another important nutrient that is involved in protein metabolism and making DNA. In a large egg, there is about 22 mcg of folate, which equates to about 6% of the recommended daily value. This can help you to prevent a folate deficiency, which can lead to uncomfortable symptoms such as fatigue and weakness.

Vitamin B12

Vitamin B12 is used within the body to support healthy blood and nerve cells. In addition, it is used to support the production of DNA and support cell metabolism. With an estimated 6% of the population deficient in Vitamin B12, adding eggs to your breakfast can help you to prevent a Vitamin b12 deficiency. Each large egg contains about 0.6 µg of Vitamin B12 or about 25% of the recommended daily value.

Vitamin E

Eggs also contain a small amount of Vitamin E, a fat-soluble vitamin that acts as an antioxidant in the body. Vitamin E has tons of roles in the body, including supporting healthy eyes, blood, and brain and helping to prevent damage to cells. Getting enough Vitamin E is important to help fight damage from free radicals and help prevent blood clots from forming.


Our bodies rely on choline, a nutrient that helps support the brain and nervous system. Getting enough choline is important for your brain functions, such as memory and mood. Eggs are an amazing source of choline, containing about 54% of the daily recommended value of choline in a two-egg serving. Choline is also responsible for helping our muscles contract during use.

Vitamin B2

Vitamin B2, also called riboflavin, is also found within the yolk of an egg. Riboflavin helps support energy levels and cell growth, as well as support the breakdown of fats in the body. Adding eggs to your breakfast routine can help you prevent a B2 deficiency, as each medium egg contains about 0.25 mg of Vitamin B2.

basket of brown free-range eggs
Julian Schwarzenbach / Pexels

Adding eggs to your breakfast routine

The humble egg is clearly a nutrition bomb. Adding eggs to your breakfast routine can help you get a well-balanced dose of many essential vitamins and minerals to support health and wellness. Get creative and find new ways to add eggs to your breakfast meal without getting bored, changing it up from scrambled to deviled and everything in between.

Emily Caldwell
Emily is a freelance writer with a special focus on health, fitness, lifestyle, food, and nutrition topics. She holds a B.S…
The 12 healthiest fruits you can eat right now
Add these fruits to you diet and feel the goodness in your body
Sliced papaya, mango, and nectarines on the table

Gorging on hotdogs and ice cream is fun. But we should not forget to spruce up our diet with healthier options, like fresh fruits. No one fruit will provide all the nutrition that a person needs in a day. In fact, vegetables are typically more nutrient-rich options and lower in sugar than fruit. However, some nutrients, like vitamin C, are found in higher levels in the latter than the former.

Using the USDA’s FoodData Central as our main source, we researched the nutrient makeup of many popular fruits across the globe to bring you our roundup of the healthiest fruits for this season and beyond. Once you purchase these fruits, you can use them as ingredients for concocting creamy milkshakes or your morning smoothies.

Read more
Are pre-workout supplements safe? (Plus, more of your questions answered)
Everything you need to know about pre-workout supplements
Man squatting down with pre-workout supplement

Gone are the days when the only question you got asked in the gym is what brand of whey protein are you taking? The world of sports supplements and athletic performance aids is becoming increasingly complex and vast. Walk the aisles of any supplement store, and you’ll quickly realize there are supplements for pre-, post-, and inter-workouts with innumerable options and iterations to keep track of.
Even your own gym, where you once would have only seen other guys drinking water or basic sports drinks during and after workouts, now is filled with sights of water bottles filled with all sorts of powdered mixes and enhanced fluids, tubs of protein powders, and electrolyte drinks, and even various bottles of capsules and pills. Some gyms even have dedicated “nutrition bars” where you can order pre- and post-workout smoothies, juices, and energizers. Clearly, the ever-present quest to get the most out of our bodies and maximize physical performance has been answered by supplement companies and fitness marketing businesses.
One said type of supplement to enter the athletic performance market over the last decade is pre-workouts and they are becoming more and more popular amongst the general gym population. As the name describes, pre-workout supplements are taken before a workout and are intended to boost athletic performance and output. Though they may not be as common as energy or electrolyte drinks and protein shakes, if you’ve seen other guys sipping a pre-workout drink or popping a few capsules before hitting the weights and have found yourself wondering if doing the same will improve your own fitness, keep reading to learn the basics of pre-workouts and whether pre-workout supplements actually work.

What are pre-workout supplements?

Read more
Try these delicious foods high in vitamin E for skin, hair, and heart health
Vitamin E is crucial for good health: These are great ways to get your daily dose
Bottle of olive oil

Vitamin E is typically associated with skincare, but it does so much beyond nourishing your skin and hair. Vitamin E foods provide the body with powerful antioxidants that aid in reducing inflammation and destroying free radicals to protect your cells from oxidative damage.
Moreover, since vitamin E also plays several roles in supporting the immune system and protecting against diseases such as heart disease and cancer, a vitamin E deficiency can make you more prone to illnesses, infections, and inflammatory diseases, as well as eyesight impairments and muscle weakness.
Since vitamin E is a fat-soluble nutrient, absorption increases in the presence of dietary fat. Therefore, when eating any food high in vitamin E that isn’t oil or fat itself, it’s best to pair the vitamin E food with another food that contains fat.
Fortunately, there are quite a few foods that contain at least some vitamin E, though the best dietary sources of vitamin E are high in alpha-tocopherol, the most bioactive form of the nutrient. To ensure you have the shiniest, full head of hair, supple and soft skin, and a formidable immune system, keep reading for a list of foods high in vitamin E.

Vitamin E facts
The recommended daily value of vitamin E for people 14 years of age and older is 15 mg. You can generally get your daily dose of vitamin E through a balanced diet.
Where can you get vitamin E from?
The food groups rich in vitamin E include fats such as canola oil and olive oil. You can get vitamin E from nuts and seeds such as almonds and peanuts. Meat, dairy, leafy greens, and fortified cereals are other great sources of vitamin E.
Can I take vitamin E supplements?
While you should also strive to get all your nutrients from food, some people may need supplements to keep up with their daily nutritional needs. There are vitamin E supplements available that you can take orally in the form of drops of capsules. Try to choose a brand that uses whole foods as a source of vitamin E rather than chemicals.

Read more