Do Two Eggs a Day Provide Enough Vitamin D?

Vitamin D is an essential nutrient that plays a vital role in maintaining strong bones, supporting the immune system, and regulating calcium levels in the body. While our skin can produce vitamin D through sun exposure, dietary sources become particularly important for those who spend little time outdoors or live in areas with limited sunlight. One common food that contains vitamin D is the humble egg—but can eating two eggs a day meet your daily vitamin D needs?

How Much Vitamin D Do You Need?

The recommended daily intake of vitamin D varies by age and health status. For most adults, it's about:

600 IU (15 mcg) per day for individuals aged 1 to 70
800 IU (20 mcg) per day for adults over 70
Higher doses may be required for people with deficiencies or certain health conditions

Vitamin D Content in Eggs

Eggs, particularly the yolks, are a natural source of vitamin D. However, the amount they contain is relatively small. On average:

One large egg yolk contains about 40 IU of vitamin D
Two eggs provide roughly 80 IU of vitamin D

That means two eggs contribute just around 13% of the recommended daily amount for an average adult.

Can Two Eggs Be Enough?

While two eggs offer a helpful boost of vitamin D, they are not sufficient on their own to meet your daily needs—especially if you're not getting regular sun exposure or taking supplements.

To meet your full daily requirement, you would need to include other vitamin D sources such as:

Fatty fish (like salmon, mackerel, and sardines)
Fortified foods (such as milk, orange juice, or breakfast cereals)
Mushrooms exposed to UV light
Supplements, if advised by a healthcare professional

The Bottom Line

Two eggs a day are a healthy addition to your diet and can contribute to your vitamin D intake—but they’re not enough on their own. To ensure you're meeting your daily needs, aim for a varied diet that includes other vitamin D-rich foods or consider supplements if necessary.

Do Two Eggs a Day Provide Enough Vitamin D?