Vitamins and minerals in an egg

Vitamins and minerals are essential for our bodies to function healthily and to provide the nutrients for growth and repair of our bones, teeth, skin and organs. Eggs are a natural source of vitamins and minerals as shown in the tables below.

Vitamins in an egg

Vitamins

Per medium size egg (58g)

% NRV

Per 100g **
= content of 
2 medium eggs

% NRV*

Vitamin A

64mcg

8%

126mcg

16%

Vitamin D

1.6mcg

32%

3.2mcg

63%**

Vitamin B2 (riboflavin)

0.25mg

18%

0.5mg

36%

Vitamin B12

1.4mcg

56%

2.7mcg

108%

Folate

24mcg

12%

47mcg

24%

Biotin

10mcg

20%

20mcg

39%

Pantothenic acid

0.7mg

12%

1.4mg

23%

Choline

144mg

36%***

285mg

71%***

* NRV – Nutrient Reference Value - used for labelling in the UK and throughout Europe (European Parliament and Council (2011) Regulation No 1169/2011 on the provision of food information to consumers)

** Based on the EU labelling NRV of 5mcg vitamin D. In the UK, a reference nutrient intake (RNI) of 10mcg of vitamin D per day is now recommended for everyone in the population over 4 years of age (http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-D.aspx). Two medium eggs would provide about one third (32%) of this amount.

***Adequate Intake (AI) - 400mg per day for adults (European Food Safety Authority 2016)

Source, Department of Health (2013) and Finglas PM et al. (2015) McCance and Widdowson’s The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry

Minerals in an egg

Minerals

Per medium size egg

% NRV

Per 100g**

% NRV

Phosphorus

91mg

13%

179mg

26%

Iodine

25mcg

17%

50mcg

34%

Selenium

12mcg

22%

23mcg

42%

NRV = Nutrient Reference Value

Vitamins and minerals explained

Nutrient                          

Function

Vitamin A

Vitamin A contributes to the maintenance of normal skin and the normal function of the immune system. It also contributes to normal vision. 

Vitamin D

Vitamin D contributes to the maintenance of normal bones and teeth, the absorption and use of calcium and phosphorus in the body, to normal muscle function, and to the maintenance of normal immune system function.

Vitamin B12

Vitamin B12 contributes to the formation of red blood cells and normal energy metabolism. It also contributes to the normal function of the immune and nervous systems.

Vitamin B2 (riboflavin)

Riboflavin contributes to normal energy metabolism and to normal red blood cell development, vision, and nervous system function. 

Folate

Folate contributes to the division of cells and therefore to tissue growth during pregnancy. It also contributes to normal blood formation and normal functioning of the immune system.

Biotin

Biotin contributes to normal energy metabolism and to the maintenance of normal skin, hair, and nervous system function.

Pantothenic acid

Pantothenic acid contributes to normal energy metabolism, mental performance, and to making vitamin D and some hormones.

Choline

Choline contributes to normal fat metabolism and liver function.

Phosphorus

Phosphorus contributes to the maintenance of normal bones and teeth. It also contributes to the normal function of cell membranes and to normal energy metabolism.

Iodine

Iodine contributes to the production of thyroid hormones, the normal functioning of the thyroid gland, and to normal energy metabolism. It also contributes to the maintenance of normal skin and nervous system function.

Selenium

Selenium contributes to the protection of cells against oxidative damage. It also contributes to normal immune system and thyroid gland function, and to the maintenance of normal hair and nails. 

Source,  EU register of nutrition and health claims made on foods 

Health professionals

If you are a health professional, find more information here.

All information checked by an independent Registered Nutritionist/Dietitian