Yes, eggs contain calcium, though not a large amount. One large whole egg provides about 28 milligrams of calcium, which covers roughly 2–3% of the typical daily recommended intake of 1,000 milligrams. Eggs won’t replace dairy or leafy greens as a calcium source, but they do contribute a small, steady amount, especially if you eat them regularly.
How Much Calcium Is in One Egg
A single large raw egg contains 28 mg of calcium. To put that in perspective, a cup of milk has about 300 mg and a serving of canned sardines provides around 325 mg. You’d need to eat roughly 36 eggs to match the calcium in one cup of milk, so eggs are better thought of as a minor contributor rather than a primary source.
That said, most people don’t rely on a single food for any one nutrient. If you eat two eggs at breakfast alongside other calcium-containing foods throughout the day, those 56 mg add up as part of the bigger picture.
Most of the Calcium Is in the Yolk
The calcium in an egg is not split evenly between white and yolk. Per 100 grams, egg yolk contains about 129 mg of calcium, while egg white has only 7 mg. Minerals, vitamins, and fats are overwhelmingly concentrated in the yolk, so if you’re eating egg-white-only omelets, you’re getting almost none of the egg’s calcium.
This pattern holds for most of the egg’s micronutrients. The white is nearly pure protein and water. The yolk carries the vitamin D, iron, zinc, and phosphorus along with that calcium. Ditching the yolk means ditching the mineral content.
Vitamin D Helps Your Body Use That Calcium
One advantage eggs have over many other calcium sources is that they also contain vitamin D, which plays a direct role in how your body absorbs calcium. The active form of vitamin D increases calcium absorption from both the small and large intestine by triggering proteins that transport calcium across intestinal cell walls. Without enough vitamin D, calcium absorption drops significantly, no matter how much calcium you consume.
Egg yolks are one of the few natural food sources of vitamin D. So while the total calcium in an egg is modest, the fact that it comes packaged with vitamin D means your body is well positioned to absorb what’s there. Pairing eggs with other calcium-rich foods, like cheese in an omelet or a glass of milk on the side, lets that vitamin D work in your favor for the entire meal.
The Eggshell Is Almost Pure Calcium
Here’s where things get interesting. The part of the egg you throw away is, by far, the richest calcium source. Eggshells are about 94% calcium carbonate, with small amounts of magnesium carbonate, calcium phosphate, and protein. A single eggshell contains roughly 2,000 mg of calcium, or about twice the daily recommended intake.
This has led researchers to study ground eggshell powder as an inexpensive calcium supplement, particularly in regions where dairy products are scarce. Studies in sub-Saharan Africa have explored adding finely ground eggshell to staple foods like maize porridge as a practical way to boost dietary calcium. Trials found no change in food flavor, though texture could be slightly gritty if the powder wasn’t crushed and sieved finely enough.
Safety Concerns With Eating Eggshell
The biggest risk with consuming eggshells is bacterial contamination, especially Salmonella, which can be present on the shell surface from contact with poultry feces. An expert panel reviewing the safety of eggshell consumption identified Salmonella and related bacteria as the primary threats, while concluding that boiling eggshells for a total of 30 minutes was sufficient to eliminate all relevant pathogens.
If you want to try eggshell powder at home, the preparation process matters. Researchers developed a method that involves washing the broken shells under running water, peeling off the inner membrane, boiling the shells for at least 10 minutes, drying them in a low oven or in the sun on a clean tray, then crushing them into a fine powder with a mortar and pestle. Storing the powder in an airtight container keeps it safe for later use. Some people sieve the powder to ensure a smoother texture when mixed into food.
How Eggs Compare to Other Calcium Sources
- Milk (1 cup): ~300 mg calcium
- Plain yogurt (1 cup): ~250–400 mg
- Cheddar cheese (1 oz): ~200 mg
- Cooked kale (1 cup): ~180 mg
- Canned sardines (3 oz): ~325 mg
- One large egg (whole): ~28 mg
Eggs sit at the bottom of that list, which is why nutrition guidelines don’t highlight them as a calcium food. Their real strength is as a source of high-quality protein, vitamin D, choline, and B vitamins. The calcium they provide is a bonus, not the main event.
For people who struggle to meet their calcium needs through dairy or fortified foods, the eggshell route offers a surprisingly potent alternative. Half a teaspoon of well-prepared eggshell powder can deliver around 400–500 mg of calcium, comparable to a standard supplement tablet, at essentially zero cost.