Are Eggs High in Iron?
Yes, eggs contain iron, but they are not considered a high iron food compared to other sources. While they offer a modest amount of iron, contributing to your daily intake, they shouldn't be relied upon as your primary source for this essential mineral.
The iron in eggs is primarily found in the yolk. Egg whites contain trace amounts. Different sources report slightly varying iron content, but generally, two large eggs provide approximately 1-2 milligrams of iron. This is roughly 5-10% of the recommended daily value (RDI), depending on individual needs and age. For example, one source states that two 60g eggs provide 1.7mg of iron, representing 14% of the RDI for adults and 17.5% for children aged 9. Australian Eggs
- One large egg: Contains approximately 0.5-0.9 mg of iron.
- Two large eggs: Provide around 1-2 mg of iron, representing a small percentage of the daily recommended intake.
- Egg Yolks: Contain the majority of the iron.
- Egg Whites: Contain minimal iron.
Several sources mention that while eggs contain iron, it's more effective when consumed with foods rich in vitamin C to aid absorption. Eggs combined with a whole grain and dark leafy vegetables provides a more balanced and effective iron boost.
Comparison to Other Iron-Rich Foods
Other foods are significantly richer in iron than eggs. Examples include:
- Red meat: Offers substantially higher iron content per serving.
- Dark leafy greens: Spinach and kale are good sources of non-heme iron.
- Legumes: Lentils, beans, and chickpeas are excellent vegetarian sources.
Therefore, while eggs offer some iron, it's important to consume a varied diet including a range of iron-rich foods to meet your daily needs.
