Do Eggs Have Iron?

do eggs have iron

Question: Do eggs have iron?

Answer: Yes, eggs do contain iron but the iron content depends on the portion of the eggs you eat. Many people just eat egg whites to save on calories or maybe they just don’t care for the yolk. However, the yolk contains the majority of the nutrients. You will consume minimal iron if you eat only the egg whites. The yolk is what houses the majority of the iron.

Before we get into the iron in eggs, we should discuss how much iron is recommended per day. The National Institutes of Health recommends the following iron intake for non-vegetarian people:

Recommended Iron Per Day

Age MaleFemalePregnantLactation
Up to 6 months .27 mg.27 mg
7-12 months11 mg11 mg
4-8 years old10 mg10 mg
9-13 years old8 mg8 mg
14-18 years old11 mg15 mg27 mg10 mg
19-50 years old8 mg18 mg27 mg10 mg
51 and over8 mg8mg
Source: National Institutes of Health
You can see below that the iron content of an egg is approximately 0.88 to slightly above 1 milligram per egg. Again, it is important to eat the whole egg (yolk and whites) if you are looking to obtain the most nutrients. There are only 0.03 milligrams of iron in a large egg prepared without the yolk.

Eggs Iron Content

Type of EggServing SizeIron (mg)
Egg, Whole, Raw, Fresh1 Large (50g)0.88mg
Egg, Whole, Raw, Fresh1 Extra Large (56g)0.98mg
Egg, Whole, Raw, FreshJumbo (63g)1.10mg
Egg, White, Raw, Fresh1 Large (33g)0.03mg
Egg, Yolk, Raw, Fresh1 Large (17g)0.46mg
Egg, Whole, Cooked, Fried1 Large (46g)0.87mg
Egg, Whole, Cooked, Poached1 Large (50g)0.88mg
Egg, Whole, Cooked, Scrambled1 Large (61g)0.80mg
Egg, Whole, Cooked, Scrambled1 Cup (220g)2.88mg
Egg, Whole, Cooked, Omelet1 Cup (240g)3.55mg
Source: USDA

Other Foods High In Iron

Most people are not going to eat a dozen or more eggs to obtain their recommended daily iron intake. Therefore, it is important to diversify with other iron-rich foods if you wish to consume adequate iron. Here are some examples of foods that are high in iron.

  • Cooked beef or turkey(3 ounces) 2.1 milligrams
  • Oysters approximately 2-3 mg per medium oyster
  • Chickpeas 1.80 milligrams per 1/2 cup
  • Raw spinach .81 milligrams in 1 cup (30 grams)
  • Almonds 5.31 milligrams in 1 cup whole (143 grams)
  • Tuna 2.38 milligrams per 1 can, drained (171g)
  • Tofu 3.35 milligrams in a  1/2 cup raw, firm (126 grams)
  • Broccoli .66 milligrams per 1 cup (91 g) chopped

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