Eggs
Serving size: 2 large eggs (100g)
Allergens: eggs
Why Eat Eggs?
Eggs are often called nature's multivitamin. They're one of the best sources of choline (essential for brain health), provide complete protein with all essential amino acids, and contain vitamin D, B12, and selenium. The yolk holds most of the nutrients, so eat the whole egg!
At a Glance
Nutrient Fingerprint
Eggs's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Selenium (% DV) vs similar Proteins
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Eggs per serving (2 large eggs (100g)), grouped by category.
1.11 mcg per serving
149 mcg per serving
44 mcg per serving
2.2 mcg per serving
1 mg per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Eggs
Storage & Selection Tips
How to Select
Check for cracks and the sell-by date. In the US, eggs are washed and should be refrigerated. Farm-fresh unwashed eggs can stay at room temperature.
How to Store
Store in their original carton in the main body of the refrigerator (not the door) where temperature is most consistent.
Shelf Life
Fresh eggs last 3-5 weeks refrigerated. Hard-boiled eggs keep 1 week. The float test: fresh eggs sink, old eggs float.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Eggs Appears in These Nutrient Guides
Magnesium
2% DV per serving
Iron
7% DV per serving
Omega-3
3% DV per serving
Calcium
4% DV per serving
Zinc
10% DV per serving
Folate
11% DV per serving
Vitamin B12
46% DV per serving
Vitamin D
11% DV per serving
Choline
53% DV per serving
Potassium
3% DV per serving
Vitamin A
17% DV per serving
Selenium
56% DV per serving
Iodine
32% DV per serving
Vitamin E
7% DV per serving
Phosphorus
14% DV per serving
Thiamin (Vitamin B1)
8% DV per serving
Riboflavin (Vitamin B2)
38% DV per serving
Niacin (Vitamin B3)
1% DV per serving
Pantothenic Acid (Vitamin B5)
28% DV per serving
Vitamin B6
6% DV per serving
Protein
25% DV per serving
Sodium
5% DV per serving
Lutein + Zeaxanthin
4% DV per serving
Leucine
40% DV per serving
Isoleucine
50% DV per serving
Valine
44% DV per serving
Tryptophan
55% DV per serving
Lysine
43% DV per serving
Similar Foods (Proteins)
Compare Eggs
See how Eggs stacks up against another food, nutrient by nutrient.
Eggs Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.