Are eggs high in iron

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Are Eggs High in Iron?

Iron Content in Eggs

Eggs are often considered a nutritious food, but when it comes to iron content, they are not particularly high. The total iron content of an average-sized egg is about 0.8 to 1.0 mg of iron . This amount is relatively low compared to other iron-rich foods like red meat or legumes.

Iron Absorption from Eggs

The absorption of iron from eggs is also notably low. Studies have shown that the mean absorption rate of iron from eggs is around 3.7%, which is significantly lower than the absorption rate from ferrous iron salts . This low absorption rate is due to the form of iron present in eggs, which is not as readily absorbed by the human body.

Impact of Diet on Iron Content in Eggs

Research has explored whether the iron content in eggs can be increased by modifying the diet of laying hens. Feeding hens a high-iron diet can indeed increase the iron content in egg yolks. For instance, hens fed with diets containing high levels of iron showed an increase in yolk iron content by up to 84.8% 47. However, this increase in iron content does not necessarily translate to a significant improvement in the bioavailability of iron when consumed by humans.

Iron Bioavailability and Dietary Combinations

The bioavailability of iron from eggs can be enhanced when consumed with foods high in ascorbic acid (vitamin C). Studies using a modified Caco-2 cell model system demonstrated that combining eggs with foods rich in ascorbic acid, such as orange juice or salads containing tomatoes and red peppers, significantly increased iron uptake . This suggests that while eggs alone are not a high source of bioavailable iron, their iron content can be better utilized when paired with certain foods.

Effects of Egg Consumption on Iron Status

In practical dietary interventions, consuming one egg per day did not significantly impact the iron status or anemia prevalence among young children in a study conducted in Malawi. The study found no significant differences in hemoglobin levels, plasma ferritin, or other iron biomarkers between children who consumed an egg daily and those who did not . This indicates that while eggs can be part of a balanced diet, they are not sufficient on their own to address iron deficiency or anemia.

Conclusion

In summary, eggs are not high in iron, and the iron they do contain is not highly bioavailable. While dietary modifications in hens can increase the iron content in eggs, the overall impact on human iron absorption remains limited. For individuals looking to increase their iron intake, it is more effective to consume iron-rich foods and pair them with vitamin C-rich foods to enhance absorption.

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Most relevant research papers on this topic

Eggs and Iron Absorption

Eggs alone provide 3.7% of the iron needed for human body, a tenth of the amount absorbed from ferrous iron salt.

Non-RCT

1970·

67citations

·S. Callender et al.

The Effects of 1 Egg per Day on Iron and Anemia Status among Young Malawian Children: A Secondary Analysis of a Randomized Controlled Trial

Providing 1 egg per day for 6 months did not affect iron status or anemia prevalence in young Malawian children.

RCTVery Rigorous Journal

2022·

1citation

·E. R. Werner et al.

Development of a modified Caco-2 cell model system for studying iron availability in eggs.

Combined with foods high in ascorbic acid, iron in cooked eggs is more readily absorbed, with salad having a greater enhancing effect than orange juice.

In Vitro Study

2010·

8citations

·Ben A. V. Thompson et al.

Effects of feeding high-iron and high-zinc diet to hens on the iron and zinc content of egg and egg quality.

Feeding hens a high iron and high zinc diet increases egg iron and zinc contents, but decreases production performance.

RCT

2000·

1citation

·Cao ShengFeng et al.

The Iron Content of Whites and Yolks of Eggs from Hens Fed Various Iron Supplements

Feeding hens iron supplements does not significantly increase the iron content of either the white or yolk of her eggs, as the distribution of iron between yolk and white remains unchanged.

1944·

5citations

·P. Schaible et al.

Iron content of eggs from hens given diets containing organic forms of iron, serine and methyl group donors, or phytoestogens

Supplementing laying hens' diets with organic compounds, serine and methyl group donors, or phytoestrogens can increase the iron content of egg yolks by over 15%, suggesting potential for iron enrichment claims.

2009·

5citations

·Dean Revell et al.

Influence on the production performance and the egg qualities to match Astragalus polysaccharide in diets

High-iron diets in laying hens can increase iron content in yolk, but do not significantly affect egg quality or production performance.

RCT

2012·

0citations

·Hen Lu-lu

Effect of Dietary Heme Iron on Egg Iron Deposition and Egg Quality of Layers

Dietary heme iron levels of 4 mg/kg, 8 mg/kg, and 12 mg/kg significantly improve egg yolk color, antibodies against Newcastle disease, and avian influenza virus, without affecting laying performance or egg quality in layers.

RCT

2011·

2citations

·C. Guoxiang

Effects of Replacing Inorganic with Organic Iron on Performance, Egg Quality, Serum and Egg Yolk Lipids, Antioxidant Status, and Iron Accumulation in Eggs of Laying Hens

Replacing inorganic iron with organic iron in laying hens' diets improves egg quality and iron enrichment, with a more favorable impact on egg quality and antioxidant status.

RCTAnimal StudyRigorous Journal

2020·

28citations

·S. Sarlak et al.

THE EFFECT OF THE DIET OF THE HEN ON THE IRON AND COPPER CONTENT OF THE EGG

The diet of the hen affects the iron and copper content of the egg, with the maximum amount needed for strong and sturdy chick development being 0.8 to 1.0 mg. of Fe.

1929·

15citations

·C. Elvehjem et al.

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