Egg Vitamin Calculator

See exactly which vitamins you get from your eggs, with visual % Daily Value bars.

2
Vitamin A
18% DV
160 µg RAE
Vitamin D
10% DV
2 µg
Vitamin E
7% DV
1.06 mg
Vitamin K
0% DV
0.3 µg
Vitamin B1 (Thiamin)
3% DV
0.04 mg
Vitamin B2 (Riboflavin)
35% DV
0.46 mg
Vitamin B3 (Niacin)
1% DV
0.08 mg
Vitamin B5 (Pantothenic)
31% DV
1.54 mg
Vitamin B6
11% DV
0.18 mg
Vitamin B12
38% DV
0.9 µg
Folate (B9)
12% DV
48 µg DFE
Choline
53% DV
294 mg

Source: USDA FoodData Central (NDB 01123). Daily Values based on FDA 2020 reference amounts. Values shown per large egg (50g).

Frequently Asked Questions

Which vitamins are only in the yolk?

Vitamins A, D, E, and K are exclusively in the yolk (fat-soluble vitamins require fat to exist). Choline, B12, B5, and B6 are also almost entirely in the yolk. The white contributes mainly riboflavin (B2) and small amounts of niacin (B3).

How many eggs per day for 100% vitamin B12?

Each large egg provides 0.45µg of B12 (19% DV). You would need about 5-6 eggs per day to reach 100% of the 2.4µg Daily Value. For most people, 2-3 eggs plus other animal foods (meat, dairy) easily covers B12 needs.

Does cooking destroy vitamins in eggs?

Cooking causes small losses: B vitamins drop 5-15% (boiling) to 10-20% (frying). Fat-soluble vitamins (A, D, E, K) are more heat-stable and losses are under 10%. Choline is heat-stable. The biggest loss is from discarding the yolk — that removes nearly all fat-soluble vitamins and choline.

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