Egg

Egg is consistently high in these nutrients across all variants, regardless of preparation or processing.

Choline > 99% Cholesterol > 97% Pantothenic Acid (B5) > 91% Riboflavin (B2) > 88% Vitamin A > 86% Vitamin D > 85% Iodine > 74% Selenium > 72% Folate > 71% Vitamin E > 71% Omega-6 (Linoleic Acid) > 70%

Select a nutrient to see how the 11 variants compare.

Variant	Protein (g)	All foods
dried, stabilized, glucose reduced	48.2	> 99%
dried	48.1	> 99%
cooked, fried	13.6	> 59%
cooked, hard-boiled	12.6	> 57%
raw, fresh	12.6	> 57%
cooked, poached	12.5	> 57%
raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	12.3	> 56%
raw, frozen, pasteurized	12.3	> 56%
raw, frozen, salted, pasteurized	11.0	> 53%
cooked, omelet	10.6	> 52%
cooked, scrambled	10.0	> 50%

Variant	Iron (mg)	All foods
dried, stabilized, glucose reduced	8.3	> 95%
dried	7.0	> 94%
cooked, fried	1.9	> 63%
raw, frozen, pasteurized	1.8	> 61%
cooked, poached	1.8	> 60%
raw, fresh	1.8	> 60%
raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	1.7	> 60%
raw, frozen, salted, pasteurized	1.7	> 59%
cooked, omelet	1.5	> 53%
cooked, scrambled	1.3	> 50%
cooked, hard-boiled	1.2	> 47%

Variant	Magnesium (mg)	All foods
dried, stabilized, glucose reduced	49.0	> 85%
dried	44.6	> 83%
cooked, fried	13.0	> 23%
cooked, poached	12.0	> 21%
raw, fresh	12.0	> 21%
raw, frozen, pasteurized	11.2	> 20%
cooked, omelet	11.0	> 18%
cooked, scrambled	11.0	> 18%
cooked, hard-boiled	10.0	> 15%
raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	9.0	> 14%
raw, frozen, salted, pasteurized	9.0	> 14%

Variant	Zinc (mg)	All foods
dried, stabilized, glucose reduced	5.7	> 92%
dried	5.0	> 89%
cooked, fried	1.4	> 56%
raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	1.3	> 55%
raw, frozen, salted, pasteurized	1.3	> 54%
cooked, poached	1.3	> 54%
raw, fresh	1.3	> 54%
raw, frozen, pasteurized	1.2	> 53%
cooked, omelet	1.1	> 50%
cooked, hard-boiled	1.1	> 50%
cooked, scrambled	1.0	> 49%

Variant	Calcium (mg)	All foods
dried, stabilized, glucose reduced	222.0	> 93%
dried	220.0	> 93%
cooked, scrambled	66.0	> 75%
cooked, fried	62.0	> 74%
raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	62.0	> 74%
cooked, poached	56.0	> 71%
raw, fresh	56.0	> 71%
raw, frozen, pasteurized	55.0	> 71%
raw, frozen, salted, pasteurized	55.0	> 71%
cooked, hard-boiled	50.0	> 69%
cooked, omelet	48.0	> 69%

Variant	Potassium (mg)	All foods
dried, stabilized, glucose reduced	515.0	> 92%
dried	468.0	> 90%
cooked, fried	152.0	> 29%
cooked, poached	138.0	> 25%
raw, fresh	138.0	> 25%
raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	135.0	> 24%
cooked, scrambled	132.0	> 23%
raw, frozen, salted, pasteurized	128.0	> 22%
cooked, hard-boiled	126.0	> 21%
cooked, omelet	117.0	> 19%
raw, frozen, pasteurized	117.0	> 19%

Variant	Phosphorus (mg)	All foods
dried	770.0	> 99%
dried, stabilized, glucose reduced	715.0	> 98%
cooked, fried	215.0	> 71%
raw, fresh	198.0	> 64%
cooked, poached	197.0	> 63%
raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	193.0	> 62%
raw, frozen, pasteurized	189.0	> 61%
raw, frozen, salted, pasteurized	186.0	> 60%
cooked, hard-boiled	172.0	> 55%
cooked, omelet	167.0	> 53%
cooked, scrambled	165.0	> 52%

Variant	Vitamin E (mg)	All foods
dried	3.9	> 93%
cooked, fried	1.3	> 83%
cooked, omelet	1.3	> 83%
cooked, scrambled	1.1	> 81%
raw, fresh	1.1	> 80%
cooked, poached	1.0	> 80%
cooked, hard-boiled	1.0	> 79%
raw, frozen, salted, pasteurized	0.8	> 73%
raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	0.7	> 71%
dried, stabilized, glucose reduced	trace	n/a
raw, frozen, pasteurized	trace	n/a

Variant	Vitamin B12 (µg)	All foods
dried, stabilized, glucose reduced	10.5	> 98%
dried	3.0	> 84%
raw, frozen, salted, pasteurized	1.2	> 53%
cooked, hard-boiled	1.1	> 51%
raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	1.0	> 49%
cooked, fried	1.0	> 49%
raw, fresh	0.9	> 47%
cooked, omelet	0.8	> 45%
cooked, scrambled	0.8	> 45%
cooked, poached	0.7	> 43%
raw, frozen, pasteurized	trace	n/a

Variant	Folate (µg)	All foods
dried, stabilized, glucose reduced	193.0	> 94%
dried	119.0	> 89%
raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	87.0	> 85%
raw, frozen, salted, pasteurized	69.0	> 81%
cooked, fried	51.0	> 77%
raw, fresh	47.0	> 76%
cooked, hard-boiled	44.0	> 75%
cooked, omelet	39.0	> 73%
cooked, scrambled	36.0	> 72%
cooked, poached	35.0	> 71%
raw, frozen, pasteurized	trace	n/a

Variant	Choline (mg)	All foods
dried	1266.7	> 99%
cooked, fried	317.1	> 99%
raw, frozen, salted, pasteurized	297.0	> 99%
cooked, hard-boiled	293.8	> 99%
raw, fresh	293.8	> 99%
raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	268.3	> 99%
cooked, omelet	247.6	> 99%
cooked, poached	234.1	> 99%
cooked, scrambled	221.0	> 99%
dried, stabilized, glucose reduced	trace	n/a
raw, frozen, pasteurized	trace	n/a