What Vitamins Do You Get From Eggs?

As a part of a balanced diet, chicken eggs are nutritious, whether fried, scrambled, poached or boiled. Due to their high protein content, eggs are categorized by the USDA as a meat products and deliver many of the same nutrients that meats provide. A single large egg provides significant amounts of several vitamins, as well as several other essential vitamins in smaller amounts.


The Colorado State University Extension describes vitamin B2, also known as riboflavin, as essential for obtaining energy from food and maintaining healthy skin and vision. The USDA Nutrient Database states that one large egg contains approximately 0.24 mg of riboflavin, or near 20 percent of the daily required intake, according to values from the Institute of Medicine 1.

Vitamin B12

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Cobalamin, also called vitamin B12, is found in eggs. The University of Maryland Medical Center describes B12 as essential for RNA and DNA development 3. The vitamin also helps to metabolize both fats and proteins, and keep skin, eyes, heart and liver healthy. The USDA Nutrient Database states that a single large egg offers 0.65 mcg of vitamin B12, or around 27 percent of the total daily amount required 1.

Pantothenic Acid

One large egg also contains around 0.7 mg of another important vitamin called pantothenic acid, which is approximately 15 percent of the daily amount needed for an adult. Pantothenic acid is essential to metabolize food into energy within the body and to produce certain hormones and cholesterol, according to Colorado State University.


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The McKinley Health Center describes folate as important for forming red blood cells and the genetic materials RNA and DNA. Folate is often included in the diet as a supplement by women who are pregnant to help prevent spina bifida and other congenital birth defects. One large egg contains 23.5 mcg of folate or around 6 percent of the what the average adult requires per day of this vitamin.

Other Vitamins

As part of a balanced diet, eggs also deliver several other important vitamins in smaller amounts. This includes 5 percent of vitamin A at proximately 80 mg, 4 percent of both vitamin D at 0.6 mcg and vitamin B6 and 0.1 mg, and 2 percent of both vitamin E at 0.5 mg and thiamin at 0.03 mg in one large egg.