If you've been wondering about the nutrition profile of eggs, you're not alone. Egg consumption has been on the rise as more and more of us recognize the importance of protein in a healthy diet. But did you know that eating an egg puts a hefty dose of vitamin D on your plate too?

Vitamin D—the so-called sunshine vitamin—plays an important role in helping our bodies absorb calcium, among other things. And while it's often thought of as a sun-dependent nutrient, there are actually select food sources that provide it, including eggs.

So how much vitamin D can we get from just one egg? In this article, we'll discuss what nutritionists know about the amount of vitamin D in one egg and offer some advice on incorporating them into your diet to support your nutritional needs.

Introduction to Vitamin D

When it comes to vitamins and minerals, vitamin D is rarely top of mind—but it should be! Vitamin D is an essential nutrient that helps your body absorb calcium, as well as maintain healthy bones, teeth, and muscles. And while our bodies make Vitamin D naturally through exposure to sunlight, diet is also an important source of the nutrient.

Fortunately, one of the most convenient sources of Vitamin D is also one of the tastiest: eggs! One large egg contains around 10% of the DV (Daily Value) for vitamin D — so a few eggs over your course of the day can give you a major dose of this important mineral.

But before you go hard on egg consumption for its potential health benefits, remember that eggs are still high in cholesterol. So keep them in moderation as part of a balanced diet — and get plenty of other vitamin-rich foods like fish and fortified milk or cereals to keep your body fueled.

The Benefits of Vitamin D

When it comes to vitamins and minerals, Vitamin D is an especially important one. It's believed to help maintain bone health and support your immune system. And lucky for us, eggs are a great way to get some of that Vitamin D.

One large egg contains about 6-8% of the Recommended Dietary Allowance (RDA) for Vitamin D. This means that if you're eating two eggs a day, you're already hitting close to the daily target with no additional effort involved! But like all things in life, moderation is key—so don't go eating ten eggs a day just because it's low calorie!

What's even better, is that the Vitamin D found in eggs is more easily absorbed by your body than supplements. Research has shown that our bodies absorb dietary Vitamin D from eggs better than from supplements. So if you're looking for a healthy Vitamin D boost in your diet, turning to nature is always a good idea.

How Much Vitamin D Is in One Egg?

So how much vitamin D is really in one egg?

Well, according to nutritionists, one large egg contains around 13.3 mcg of vitamin D — that's about 18-20% of the recommended daily intake for adults. That's not a bad amount at all!

Plus, there are a few other advantages to consuming eggs when it comes to getting your daily dose of vitamin D. For starters, they're an easy and affordable food to get ahold of; they're widely available at supermarkets, and they contain lots of other good-for-you nutrients like protein and omega-3s (which you need for proper absorption of vitamin D). And because you can get them all year round, you don't have to worry about seasonal shortages or availability concerns.

Eggs also pack a major punch when it comes to their nutrient content. Along with all that vitamin D, each egg contains around 6 grams of high-quality protein, 5 grams of fat (most coming from the yolk), plus iron, zinc and other minerals too. That makes them a versatile dietary staple that can provide real nutritional support no matter what kind of dietary restrictions or food sensitivities you may have.

What Nutritionists Recommend for Vitamin D Intake

It's easy to get confused over how much Vitamin D you need, but don't worry—nutritionists have some advice.

Generally speaking, nutritionists recommend getting enough Vitamin D through a balanced diet and some exposure to the sun. As far as regulation, the Dietary Reference Intake (DRI) recommends that adults get at least 15 micrograms (µg) of Vitamin D daily.

But, it's important to keep in mind that those intake levels are dependent on age and are higher for people over 70 years old.

Fortunately, one egg can give you about 8% of your daily recommended intake of Vitamin D. Eating two eggs a day is enough to get 16% of your daily requirement for Vitamin D, so there's no need to worry about eating too many eggs as long as you're also incorporating other vitamin-fortified foods into your diet.

Try adding other sources of Vitamin D like fatty fish, beef liver, cheese and more fortified foods like milk and orange juice for a balanced diet and all the health benefits that come with it.

How to Get the Most Out of Eating Vitamin D Rich Foods

When it comes to getting the most out of vitamin D rich foods, here’s some good advice from nutritionists:

Choose your eggs carefully

Fortified eggs, which are enriched with extra vitamins and minerals, are a great way to get vitamin D. But make sure you know what you’re buying — there’s a big difference in how much vitamin D is in one egg that’s fortified versus one that isn’t.

Get the most out of your sunny-side up egg

Go for an egg sunny-side up if you want to get the most out of your egg. The high heat from cooking it will help make the yolk richer in vitamin D.

Don't forget those healthy fats!

Healthy fats like olive oil are key to helping your body absorb more vitamin D from foods like eggs. So next time you make an omelet, don't be afraid to add a little olive oil — not only will it add flavor and moisture, but it'll help boost your body's absorption of vitamin D, too!

Foods That Contain High Levels of Vitamin D

One single large egg contains about 6.5 mcg of Vitamin D — which isn't a bad amount. But if you're looking for foods that contain high levels of Vitamin D, here are some to consider:

Fish

Some types of fish, like salmon and mackerel, can have up to 900 mcg of Vitamin D per serving. That makes them one of the best food sources for the vitamin. If seafood isn't your thing, try canned tuna — it has about 150 mcg per serving.

Mushrooms

Mushrooms that have been exposed to ultraviolet light contain a decent amount of Vitamin D — around 400 mcg per serving. So try adding some mushrooms to your omelet or stir fry!

Dairy Products

Milk and yogurt both typically contain Vitamin D, although the amount varies depending on how they've been fortified with it in production. The same is true for many breakfast cereals and other ready-to-eat breakfast items. Look out for those that say "fortified with Vitamin D" on the label so you know you're getting some with your meal.

Eggs aren't the only food containing Vitamin D out there – there are plenty more you can try to help you meet your daily recommendation!

Conclusion

Overall, it’s clear that eggs can be an excellent source of Vitamin D. They also contain other important nutrients like healthy fats, protein, and calcium. For those looking to get more Vitamin D in their diets, eggs are an accessible, affordable option that can be found throughout the year.

But while adding an egg or two to your meals can certainly be a welcome addition, it’s important to remember that diet isn’t the only factor when it comes to Vitamin D levels. Sun exposure, supplements, and other food sources, like fatty fish, are all important to consider as well. Having a balanced diet and healthy lifestyle can lead to optimal Vitamin D levels, and give you the energy and health benefits you need.