Minerals in Eggs: Selenium, Iron, Zinc & More

Complete Mineral Profile (Per Large Egg)

Mineral	Amount	% Daily Value	Key Health Functions	Found In
Selenium	15.4 mcg	28%	Antioxidant defense, thyroid function, immune support	Both (mostly white)
Phosphorus	99 mg	14%	Bone structure, energy metabolism, DNA/RNA	Both (mostly yolk)
Zinc	0.65 mg	6%	Immune function, wound healing, protein synthesis	Yolk mostly
Iron	0.88 mg	5%	Oxygen transport, energy production	Yolk mostly
Sodium	71 mg	3%	Fluid balance, nerve transmission	Both (mostly white)
Calcium	28 mg	2%	Bone health, muscle contraction	Both
Potassium	69 mg	1%	Heart rhythm, blood pressure regulation	Both
Magnesium	6 mg	1%	Muscle and nerve function, blood sugar control	Both

Source: USDA FoodData Central, FDC ID 171287. % Daily Values based on a 2,000 calorie diet.

Selenium: The Star Mineral

At 28% of the daily value per egg, selenium is the mineral eggs contribute most significantly. Selenium is essential for:

Thyroid function: The thyroid gland contains the highest concentration of selenium per gram of any organ. Selenium is required for the conversion of T4 to T3 (the active thyroid hormone).
Antioxidant defense: Selenium is a cofactor for glutathione peroxidase, one of the body's most important antioxidant enzymes.
Immune function: Adequate selenium intake is associated with enhanced immune response and reduced inflammation.
Reproductive health: Selenium plays a role in male fertility and sperm motility.

Two eggs provide over half the daily selenium requirement (30.8 mcg of the 55 mcg DV). The selenium content of eggs can vary based on the selenium content of the hen's feed and soil in the region where the feed was grown.

Iron in Eggs: What You Need to Know

Eggs provide 0.88mg of iron per large egg. While this represents only 5% of the daily value, there are important details:

Egg iron is primarily in the non-heme form, which is less bioavailable than the heme iron in red meat.
Eggs contain phosvitin, a protein in the yolk that can bind iron and reduce its absorption.
Pairing tip: Eating eggs alongside vitamin C-rich foods (citrus fruits, bell peppers, tomatoes) can enhance non-heme iron absorption by up to 6x.
Despite lower individual bioavailability, eggs remain a meaningful iron source in the overall diet, particularly for vegetarians who don't eat meat.

Frequently Asked Questions

What minerals are in eggs?

Eggs contain selenium (28% DV), phosphorus (14% DV), zinc (6%), iron (5%), calcium (2%), potassium (1%), and sodium (3%) per large egg. Selenium and phosphorus are the most significant mineral contributions.

Are eggs a good source of iron?

Eggs provide 0.88mg of iron per large egg (5% DV). While not a primary iron source, the iron in egg yolks is in a form that is moderately bioavailable. Pairing eggs with vitamin C-rich foods (like orange juice or bell peppers) improves iron absorption.

How much selenium is in an egg?

One large egg provides 15.4 mcg of selenium, which is 28% of the daily value. This makes eggs one of the best dietary sources of selenium, an essential antioxidant mineral that supports thyroid function and immune health.

Do eggs contain calcium?

Eggs contain a small amount of calcium — 28mg per large egg (2% DV). Eggs are not a significant calcium source. The calcium is found in both the white and yolk, with slightly more in the yolk.

Minerals in Eggs: Complete Guide