How Much Calcium Is In An Egg? | What Dietitians Say

Eggs have a reputation as a protein powerhouse, but ask someone how much calcium is in an egg and you may get a blank stare. The number is small enough that eggs rarely make the list when people think of calcium-rich foods.

The real answer is roughly 25 to 28 milligrams per large egg, depending on the source. That’s a modest amount — about 2–3% of the 1,000 mg target for most adults — but context matters. Here’s where that calcium lives, how eggs compare to other foods, and what the yolk brings to the table.

Calcium Content of a Large Egg

Multiple authoritative sources agree on the range. As of 2025, Medical News Today puts it at 25 mg per large egg, the Iowa Egg Council says 28 mg, and the International Osteoporosis Foundation lists 27 mg for a standard 50-gram egg. The small variation comes from egg size and feed, but the consensus is 25–28 mg.

Nearly all of that calcium is packed into the yolk. The white is virtually calcium-free. So if you’re eating only egg whites for protein, you’re leaving the small but existing calcium contribution behind.

To put it in perspective, a large egg provides about 2.5% of the 1,000 mg daily calcium recommendation for adults aged 19–50. It’s not a major source, but it’s not zero either.

Why The Calcium Number Sticks

People ask about egg calcium because they want to know if eggs can help meet their daily needs. The honest answer: not really on their own, but they do something useful.

• Yolk contains the calcium: The yolk also provides vitamin D, which is critical for calcium absorption in the body. Eggs are one of the few natural food sources of vitamin D.
• Eggshell powder is a different story: Ground eggshells contain about 380 mg of calcium per gram — a huge amount — but that’s a supplement, not the whole egg you eat for breakfast.
• Eggs complement other sources: Pairing an egg with a glass of milk or a serving of yogurt boosts total calcium significantly without much extra effort.
• Nutrient density overall: Even if calcium is low, eggs deliver high-quality protein, choline, selenium, and B vitamins. They’re a valuable food for other reasons.

The bottom line: eggs won’t solve your calcium gap, but they help in a supporting role, especially through vitamin D.

Comparing Eggs to Other Calcium Sources

When you stack a single egg against common calcium-rich foods, the difference is stark. As of 2025, the 25–28 mg in an egg is dwarfed by dairy, greens, and fish. The table below shows typical calcium per standard serving.

Food	Serving Size	Calcium (mg)	% Daily Value (1,000 mg)
Large whole egg	1 egg (50 g)	25–28	2.5–2.8%
Whole milk	1 cup (244 g)	300	30%
Plain yogurt	1 cup (245 g)	300–400	30–40%
Cooked broccoli	1 cup (156 g)	60	6%
Canned sardines (with bones)	3 oz (85 g)	325	33%

Eggs are a low-calcium food. But that doesn’t make them a poor choice — they shine in other nutrients. A study hosted by NIH looked at eggshell powder as a potential calcium supplement, noting it eggshell calcium content can provide roughly 380 mg of calcium per gram of shell, far more than the whole egg itself.

Eggshell Calcium: A Surprising Source

If you’re after the calcium in an egg’s shell rather than its contents, the numbers jump dramatically. Powdered eggshell is one of the most concentrated natural calcium sources available.

That said, eating whole eggshells isn’t recommended unless they’re thoroughly cleaned, dried, and ground into a fine powder. Most people get their calcium from more familiar foods — and that’s fine.

Eggshell Calcium: A Surprising Source

While whole eggs contain modest calcium, the shell is a different matter altogether. The research shows that chicken eggshell is about 95% calcium carbonate, making it a potent supplement if processed correctly.

1. 380 mg per gram of shell: A peer-reviewed study measured 380 mg of calcium per gram of eggshell powder, meaning 1 gram can provide about 50% of an adult female’s daily requirement.
2. Preparation matters: To use eggshell as a supplement, shells must be boiled, dried, and ground to a fine powder to avoid sharp edges and bacterial contamination.
3. Absorption is similar to calcium carbonate: Studies suggest eggshell calcium is absorbed comparably to standard calcium carbonate supplements.

Unless you plan to make your own eggshell powder, the calcium from an actual egg you eat for breakfast stays around 25 mg. That’s a separate conversation from supplementing with shell powder.

The Bigger Picture: Eggs and Bone Health

Even though eggs aren’t a top calcium source, they contribute to bone health in other ways. The yolk provides vitamin D, which is essential for calcium absorption, and protein, which helps maintain bone structure.

Per calcium in a large egg from Medical News Today, a large egg also contains 86 mg of phosphorus and 63 mg of potassium — both involved in bone metabolism. The combination of nutrients, even in small amounts, supports the bigger picture.

Research also shows that the vitamin D in eggs can be significant. One large egg provides about 44 IU of vitamin D, or about 6% of the daily recommendation. That vitamin D helps the body use calcium from other foods more effectively.

Nutrient	Amount in One Large Egg	Role in Bone Health
Calcium	25–28 mg	Direct structural mineral
Vitamin D	44 IU	Enhances calcium absorption
Phosphorus	86 mg	Bone and teeth formation

The Bottom Line

As of 2025, a large egg contains about 25–28 mg of calcium, which is roughly 2–3% of your daily needs. Eggs are not a calcium-rich food, but they offer vitamin D and protein that support bone health in other ways. For meeting your calcium goals, dairy, leafy greens, and fortified foods remain the standouts.

If you’re concerned about your calcium intake, a registered dietitian can help you plan meals that combine eggs with richer calcium sources — like a spinach-and-cheese omelet or an egg alongside a yogurt parfait — to round out your daily needs without guesswork.