Evidence-Based Nutrition Guide
Vitamins in Eggs: Complete Guide
Eggs are a natural multivitamin. One large egg contains meaningful amounts of 13 vitamins and vitamin-like nutrients, with choline and B12 being standout contributions.
Last updated: June 30, 2026
Complete Vitamin Profile (Per Large Egg)
| Vitamin | Amount | % Daily Value | Primary Function | Found In |
|---|---|---|---|---|
| Choline | 147 mg | 27% | Brain development, liver function, cell membrane structure | Yolk only |
| Vitamin B12 | 0.45 mcg | 19% | Nerve function, DNA synthesis, red blood cell formation | Both (mostly yolk) |
| Riboflavin (B2) | 0.23 mg | 18% | Energy metabolism, cellular function | Both (mostly white) |
| Vitamin A | 80 mcg RAE | 9% | Vision, immune function, skin health | Yolk only |
| Pantothenic Acid (B5) | 0.70 mg | 14% | Energy metabolism, hormone synthesis | Both |
| Folate (B9) | 24 mcg | 6% | Cell division, neural tube development | Yolk mostly |
| Vitamin D | 1.0 mcg | 5% | Calcium absorption, bone health, immune support | Yolk only |
| Vitamin E | 0.53 mg | 4% | Antioxidant, cell membrane protection | Yolk only |
| Vitamin B6 | 0.09 mg | 5% | Amino acid metabolism, neurotransmitter synthesis | Both |
| Vitamin K | 0.15 mcg | <1% | Blood clotting, bone metabolism | Yolk only |
Source: USDA FoodData Central, FDC ID 171287. % Daily Values based on a 2,000 calorie diet.
Choline: The Standout Nutrient
Choline deserves special attention because eggs are its richest common dietary source, and approximately 90% of Americans don't consume enough choline according to NHANES data.
Choline is essential for:
- Brain development: Critical during pregnancy and infancy for neural tube development and cognitive function
- Liver function: Required for fat transport out of the liver; deficiency can lead to fatty liver disease
- Cell membranes: A structural component of phosphatidylcholine, a major membrane phospholipid
- Neurotransmitter synthesis: Precursor to acetylcholine, involved in memory and muscle control
The adequate intake (AI) is 550mg/day for men and 425mg/day for women. Two eggs provide 294mg — over half the daily need.
Egg Yolk vs Egg White: Where Are the Vitamins?
The yolk contains virtually all of the egg's fat-soluble vitamins (A, D, E, K) and the majority of B vitamins. Egg whites contribute primarily riboflavin (B2) and some B12. When you discard the yolk, you lose:
- 100% of vitamins A, D, E, and K
- 100% of choline
- ~90% of folate
- ~80% of vitamin B12
This is the key trade-off with egg-white-only diets: you save calories but lose the majority of the egg's micronutrient value. For a detailed side-by-side breakdown, see our White vs Whole Egg comparison tool.
Frequently Asked Questions
What vitamins are in eggs?
Eggs contain vitamins A, D, E, K, B2 (riboflavin), B5, B6, B12, and folate. The yolk contains virtually all the fat-soluble vitamins (A, D, E, K) while both white and yolk contribute B vitamins.
Are eggs a good source of vitamin D?
Eggs are one of the few natural food sources of vitamin D, providing about 1.0 mcg (5% DV) per large egg. While this is modest, eggs from pasture-raised hens exposed to sunlight can contain 3-4 times more vitamin D.
How much choline is in an egg?
One large egg contains 147mg of choline, which is 27% of the adequate intake for women (425mg) and 25% for men (550mg). Eggs are the richest common dietary source of choline, and nearly all of it is in the yolk.
Do eggs lose vitamins when cooked?
Cooking causes minor losses of heat-sensitive vitamins. Boiling reduces B vitamins by 5-10% and folate by up to 20%. Fat-soluble vitamins (A, D, E, K) are relatively stable during cooking. Overall losses are small.
Related Tools & Guides
Sources: USDA FoodData Central (FDC IDs: 171287, 172183, 171283) · NIH Office of Dietary Supplements — Choline Fact Sheet · NHANES dietary intake data