Inside the Shell: 13 Essential Vitamins and Minerals

Many health professionals recognize the mighty nutrient package of the whole egg and are encouraging their patients and clients to include eggs as part of a diet that focuses on nutrient-rich, whole foods. The high-quality protein in eggs is also becoming more well-known for its satiating effects, which could assist with weight loss and weight management in addition to preventing muscle loss.

In motivating clients to make wise food choices, there are other benefits to consuming eggs as part of a balanced diet that health professionals can highlight. For instance, eggs are an excellent source of choline and selenium as defined by the U.S. Food and Drug Administration1, 2. Eggs are also a good source of riboflavin, Vitamin D, and phosphorus1, 2. For a food to be considered an “excellent source” of a particular nutrient, it must contain more than 20% of the daily value2. To be considered a “good source” of a particular nutrient, a food must provide between 10% and 19% of the daily value2.

Check out these past posts for more detail on specific egg nutrients that support health:

Stay tuned for an updated post on selenium next week!

Other important nutrients that can be found within an egg include vitamin B12, pantothenic acid, vitamin A, vitamin B6, zinc and calcium. For more information on these nutrients, check out the Egg Nutrition Center research library, and let us know what nutrients you’d like to read about in upcoming posts.

In the meantime, below is a tasty recipe that pairs eggs with nutrient-rich vegetables to boost nutrient content even more – enjoy!

Broccoli Quiche in Colorful Peppers

Makes 4 servings



  • 4 medium red, yellow, or green bell peppers (4 oz. each)
  • 1 cup frozen broccoli florets, defrosted
  • 4 eggs
  • ½ cup milk
  • ½ tsp. garlic power
  • ¼ tsp dried Italian seasoning


  1. Heat oven to 325°F. CUT about 1/2 inch off tops of peppers; remove seeds. PLACE peppers upright in custard cups; place cups in baking pan.
  2. SPOON 1/4 cup broccoli into each pepper. BEAT eggs, milk, garlic powder and Italian seasoning in medium bowl until blended. POUR evenly over broccoli.
  3. BAKE in center of 325°F oven until knife inserted near center comes out clean, 60 to 70 minutes. LET STAND 5 minutes.

Nutrition Information (per serving):

Calories: 132, total fat: 6g, saturated fat: 2g, polyunsaturated fat: 1g, monounsaturated fat: 2g, cholesterol: 188mg, sodium: 95mg, carbohydrates: 10g, dietary fiber: 3g, protein: 9g, vitamin A: 4053.8IU, vitamin D: 56IU, folate: 80mcg, calcium: 78.2mg, iron: 1.4mg, choline: 137.5mg.


  1. Egg Nutrition Center. All in one egg! Patient/Client Education Materials. Accessed April 8, 2013.
  2. Food and Drug Administration. Guidance for Industry: A Food Labeling Guide. Appendix B: Additional Requirements for Nutrient Content Claims. Updated October 9, 2012. Accessed April 8, 2013