Can You Get Your Iron From Eggs? (2024)

When most people think of iron-rich foods, their minds immediately go to red meats and spinach. While these are all great sources, did you know iron is also found in a variety of everyday foods — like eggs!

Iron is an essential mineral, needed daily to keep our energy levels high. Let's look at the amount and type of iron in eggs and learn how you can use this superfood to help you meet your iron needs every day. Can You Get Your Iron From Eggs? (1)

Why Do We Need Iron?

Iron is a mineral that’s required daily in the diet for the following reasons:

  • It carries oxygen around the bloodstream.
  • It is needed for the body to store oxygen in the muscles where it helps with energy release.
  • It is needed for immunity.
  • It is required for growth.
  • It is needed for energy production in the body.
  • It plays a role in optimal mental health.

How Much Iron Is in Eggs?

One serving of eggs (2x 60g eggs) provides 1.7mg of iron, which represents 14% of the Recommended Dietary Intake (RDI) for adults and 17.5% for children aged 9-13 years.

Iron Deficiency

What happens if you don't have enough iron?

If your body doesn’t get enough iron, you could be at risk of developing iron deficiency anemia; a condition where the body has lower than normal levels of healthy blood cells. Without enough iron, your body is unable to produce hemoglobin, a substance that allows red blood cells to carry oxygen throughout the body. With this key process affected, those with an iron deficiency often experience:

  • Extreme tiredness/fatigue
  • Weakness
  • Cold extremities
  • Headache or light-headedness
  • Cravings for non-nutritive substances (e.g. ice or starch)
  • Shortness of breath
  • Possible chest pain

Where Does Iron Come From?

Iron in food exists in two different forms: heme and non-heme. As a general rule, heme forms are found mainly in animal foods, while non-heme forms are found in plant sources. One of the main differences between the two forms is that heme iron is much more readily absorbed by the body.

Sources of heme iron include lean red meat, mussels, oysters, and chicken while non-heme iron is found in dark-green vegetables, wheat germ, dried fruit, oatmeal and nuts, wholemeal bread, legumes and cocoa powder.

What Type of Iron Do Eggs Contain?

Eggs contain both types of iron – heme and non-heme. The iron in eggs is found predominantly in the yolk.

Can You Get Your Iron From Eggs? (2)

How Much Iron Is Absorbed From Eggs?

So eggs are a good source of iron, great! But how bioavailable is the iron in eggs?

When it comes to the absorption of iron into the body, around 5% of the iron found in eggs is absorbed into the bloodstream. This may sound low, however, iron typically has a low bioavailability regardless of food source.

Red meat, for example, is often considered a good source of iron in the diet. Our bodies only absorb around 15% of the total iron content in a serving of red meat. The difference in iron absorption between meat and eggs is due to the egg yolk containing a substance called phosvitin, which lowers the amount of iron absorbed.

But vitamin C can help. Consuming a rich source of vitamin C along with your eggs will increase the amount that gets absorbed into the bloodstream.

Good examples include drinking a glass of orange juice with your boiled eggsor eating tomatoes and capsicum with your fried eggs on toast.

But What About The Cholesterol in Eggs?

Eggs contain dietary cholesterol and this has led to confusion about their impact on heart health. So should you be worried about cholesterol when eating eggs?

The short answer is no.

The latestHeart Foundation recommendationsput no limit on how many eggs healthy people can eat each week. The Heart Foundation states that eggs have a minimal effect on blood cholesterol levels and eggs are encouraged as part of a heart-healthy eating pattern with a reminder to be mindful of what you choose to eat with them.

CSIRO researchhas also shown that eggs can be enjoyed on a daily basis. The CSIRO conducted a range of research, both in clinical trials and in a survey of more than 84,000 Australians, and found that those who ate more eggs had a better overall diet and better overall health.

Learn More About the Benefits of Eggs

Eggs are a useful source of iron and they also help you meet many other nutritional needs. Find out more about the role of eggs in daily nutrition today.

Can You Get Your Iron From Eggs? (2024)
Top Articles
Latest Posts
Article information

Author: Rev. Leonie Wyman

Last Updated:

Views: 5700

Rating: 4.9 / 5 (59 voted)

Reviews: 82% of readers found this page helpful

Author information

Name: Rev. Leonie Wyman

Birthday: 1993-07-01

Address: Suite 763 6272 Lang Bypass, New Xochitlport, VT 72704-3308

Phone: +22014484519944

Job: Banking Officer

Hobby: Sailing, Gaming, Basketball, Calligraphy, Mycology, Astronomy, Juggling

Introduction: My name is Rev. Leonie Wyman, I am a colorful, tasty, splendid, fair, witty, gorgeous, splendid person who loves writing and wants to share my knowledge and understanding with you.