Nutrients in Eggs
In one serving: 2 large eggs
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Choline | 294 mg NIH | 69% | 53% |
| Vitamin B7 (biotin) | 20 mcg NIH | 67% | 67% |
| Selenium | 31 mcg NIH | 56% | 56% |
| Vitamin B2 (riboflavin) | 0.46 mg NIH | 42% | 35% |
| Vitamin B12 (cobalamin) | 1 mcg NIH | 42% | 42% |
| Iodine | 62 mcg NIH | 41% | 41% |
| Vitamin B5 (pantothenic acid) | 1.5 mg NIH | 30% | 30% |
| Vitamin A | 160 mcg RAE NIH | 23% | 18% |
| Zinc | 1.3 mg NIH | 16% | 12% |
| Vitamin D | 2.2 mcg NIH | 15% | 15% |
| Vitamin B9 (folate / folic acid) | 47 mcg DFE NIH | 12% | 12% |
| Iron | 1.8 mg NIH | 10% | 23% |
| Vitamin K | 8 mcg NIH | 8.9% | 6.7% |
| Vitamin E | 1 mg α-tocopherol | 6.7% | 6.7% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Eggs with tomato, whole-wheat bread and a glass of milk
- Cheese and egg sandwich on whole-wheat bread with a guava
- Spinach omelette with whole-wheat bread
- Rice porridge with egg and bok choy
- Whole-wheat noodles with egg and bok choy
- Egg fried rice with peas and carrot
- Scrambled eggs with whole-wheat toast and avocado
- Kale salad with eggs, sunflower seeds and whole-wheat bread
- Eggs with potato and tomato, and an orange
- Foul with eggs, tomato and olive oil
- Shakshuka with whole-wheat bread and an orange
- Eggs with spinach, whole-wheat bread and yogurt
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)