Egg
Dairy and Eggs 11 variants
Egg is consistently high in these nutrients across all variants, regardless of preparation or processing.
Choline > 99% Pantothenic Acid (B5) > 91% Riboflavin (B2) > 88% Vitamin A > 86% Vitamin D > 85% Iodine > 74% Selenium > 72% Folate > 71% Vitamin E > 71%
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 |
All foods Per 100g · USDA FoodData Central