Yes, eggs contain both potassium and magnesium, though in modest amounts. A single large egg provides about 67 mg of potassium and 6 mg of magnesium. Those numbers won’t knock out a big chunk of your daily needs on their own, but eggs do contribute meaningful amounts of both minerals, especially when you’re eating two or three at a time or combining them with other foods.
How Much Potassium and Magnesium Per Egg
A large raw egg contains roughly 138 mg of potassium and 12 mg of magnesium per 100 grams. Since a large egg weighs about 50 grams, that works out to approximately 67 mg of potassium and 6 mg of magnesium per egg. Scrambled eggs come in slightly higher, around 84 mg of potassium and 7 mg of magnesium per large egg, likely because scrambled eggs often include a small splash of milk or butter during preparation.
To put those numbers in context: adults need roughly 2,600 to 3,400 mg of potassium per day and 310 to 420 mg of magnesium per day, depending on age and sex. One large egg covers about 2% of your daily potassium target and roughly 1.5 to 2% of your magnesium target. A three-egg breakfast gets you to around 200 mg of potassium and 18 to 21 mg of magnesium, which is a more noticeable contribution.
Where the Minerals Sit: Yolk vs. White
If you’ve been tossing yolks to cut calories, you might assume you’re keeping most of the minerals. For potassium and magnesium, that’s actually true. The egg white contains more of both minerals per 100 grams than the yolk does. Egg whites measure 163 mg of potassium and 11 mg of magnesium per 100 grams, compared to 109 mg of potassium and just 5 mg of magnesium per 100 grams of yolk.
That said, eating the whole egg is still worthwhile. The yolk carries the bulk of other nutrients, including iron, zinc, and fat-soluble vitamins. Potassium and magnesium are spread across both parts, so whole eggs give you the full mineral profile.
How Eggs Compare to High-Potassium and High-Magnesium Foods
Eggs are not a top-tier source of either mineral. A medium banana delivers around 420 mg of potassium, roughly six times what one egg provides. A medium baked potato with skin contains over 900 mg. For magnesium, a quarter cup of pumpkin seeds packs about 190 mg, and a cup of cooked spinach provides around 157 mg. Eggs simply can’t compete with those numbers on a per-serving basis.
Where eggs earn their place is as part of a meal. A vegetable omelet with spinach, tomatoes, and a side of avocado brings together the modest mineral content of eggs with some of the richest potassium and magnesium sources available. Eggs are rarely eaten alone, and their mineral value adds up alongside whatever you pair them with.
The Broader Mineral Picture in Eggs
Potassium and magnesium are just two entries on a longer list. Eggs also contain phosphorus, calcium, selenium, zinc, and iron, along with B vitamins, choline, and high-quality protein. These minerals collectively support bone density, muscle function, and immune health. Selenium, for instance, is present in meaningful amounts: one large egg covers about 28% of the daily value.
Potassium helps regulate fluid balance and blood pressure, while magnesium plays a role in muscle contraction and nerve signaling. You won’t get enough of either from eggs alone, but the combination of minerals, protein, and vitamins makes eggs one of the more nutrient-dense foods per calorie. At about 72 calories per large egg, the mineral content comes with very little caloric cost.
Does Cooking Change the Mineral Content?
Minerals are heat-stable, meaning they don’t break down the way some vitamins do during cooking. Boiling, frying, poaching, and scrambling all preserve the potassium and magnesium in an egg. USDA data confirms that a raw large egg and a poached large egg both contain 6 mg of magnesium, for example. The minor differences you see in scrambled eggs likely come from added ingredients like milk or butter rather than mineral loss during cooking.
The one scenario where you could lose small amounts of minerals is boiling, since some potassium can leach into the cooking water. In practice, though, the shell keeps most of the mineral content sealed inside, so the loss is minimal compared to boiling vegetables in an open pot.