Do Eggs Block Zinc Absorption? Separating Fact from Fiction

October 30, 2025 •

3 min read

According to the World Health Organization, zinc deficiency impacts a significant portion of the global population. A common dietary myth suggests that eating eggs could hinder the body's uptake of this vital nutrient, but scientific evidence indicates that not only do eggs not block zinc absorption, but they can actually help improve it.

Quick Summary

Studies confirm that eggs do not inhibit zinc uptake. The high-quality protein they contain boosts bioavailability and counteracts absorption inhibitors found in other foods, making eggs a beneficial part of a zinc-rich diet.

Key Points

Enhancer, not inhibitor: The high-quality protein in eggs, especially sulfur-containing amino acids, promotes zinc absorption.
Counteracts phytates: Egg protein helps offset the inhibitory effect of phytic acid found in plant-based foods, such as grains and legumes.
High bioavailability: Zinc from eggs and other animal products is more readily absorbed by the body compared to zinc from many plant-based sources.
Iron vs. Zinc myth: The misconception that eggs inhibit zinc is likely due to confusion with phosvitin, a protein in egg yolk that inhibits iron absorption.
Cooking preserves bioavailability: Boiling or frying eggs does not significantly diminish their zinc bioaccessibility.
Moderate zinc source: Eggs provide a useful amount of zinc along with other important vitamins and minerals.

The Myth vs. The Science: A Closer Look

For years, a misconception has circulated that eggs inhibit the body's ability to absorb essential minerals. This idea likely stems from older, sometimes misconstrued, research or from confusion with other dietary interactions. The high-quality protein in eggs, particularly from animal sources, is actually correlated with increased zinc absorption. This effect is so pronounced that it can help mitigate the impact of other known inhibitors.

How Eggs Actually Aid Zinc Absorption

Enhancing Role of Egg Protein: The protein found in eggs is easily digestible and releases amino acids, such as cysteine and methionine, which can form complexes with zinc. These complexes help maintain zinc in a soluble form within the digestive tract, preventing it from binding with other compounds and increasing its availability for absorption.
Counteracting Phytates: The protein from eggs is known to counteract the inhibitory effect of phytates on zinc absorption. Phytates (or phytic acid) are compounds found naturally in plant-based foods, especially in whole grains, legumes, and nuts, that bind with zinc and other minerals, significantly reducing their bioavailability. Including eggs in a meal containing these plant foods can therefore increase the overall zinc absorbed.

Understanding Bioavailability and Other Dietary Factors

Zinc bioavailability refers to the fraction of zinc from a food that is retained and utilized by the body. Several dietary factors can influence this process, both positively and negatively.

Animal vs. Plant Sources: Zinc from animal products, such as eggs, meat, and seafood, is generally more bioavailable than zinc from plant sources. This is primarily due to the higher concentration of absorption-inhibiting phytates in many plant foods.
The Iron Confusion: It is important to distinguish the interaction of eggs with zinc from their known interaction with iron. The protein phosvitin in egg yolk can inhibit the absorption of non-heme iron. However, this inhibitory effect does not apply to zinc, a crucial distinction that is a source of confusion for many.

Zinc Bioavailability Comparison


Food Source	Bioavailability Factor	Key Factor for Absorption
Eggs	High	Presence of absorption-enhancing protein and amino acids.
Red Meat	High	High protein content and absence of phytates.
Oysters	Very High	Exceptional zinc concentration and high bioavailability.
Dairy Products	Moderate to High	High bioavailable zinc and can enhance absorption from high-phytate foods.
Legumes & Whole Grains	Lower	Presence of phytic acid, which inhibits absorption.

The Effect of Cooking on Zinc Absorption

For those wondering if cooking methods could damage or change the zinc in eggs, research has shown that boiling or frying eggs does not have a significant adverse effect on zinc bioaccessibility. The mineral remains available to the body regardless of whether the egg is cooked or raw. This means you can enjoy your eggs cooked to your preference without worrying about losing out on their zinc content.

Conclusion: A Valuable Addition to Your Diet

Far from blocking zinc absorption, eggs serve as a high-quality food that can actively improve the bioavailability of this essential mineral, particularly when consumed as part of a meal containing plant-based foods with phytates. The myth that eggs are zinc inhibitors is largely a case of mistaken identity, confusing their effect on iron with their positive interaction with zinc. By incorporating eggs into a balanced diet, you can support your body's zinc intake and benefit from the many other valuable nutrients they contain. For more detailed information on zinc and nutrition, consult the Linus Pauling Institute.

Frequently Asked Questions

The high-quality proteins in eggs, particularly sulfur-containing amino acids like cysteine and methionine, form complexes with zinc that keep it soluble and enhance its bioavailability during digestion.

No, eggs do not contain phytic acid. Phytates are found in plant-based foods such as whole grains, legumes, and nuts, and are the primary dietary inhibitor of zinc absorption.

This confusion likely arises from the fact that a protein in egg yolk called phosvitin is known to inhibit the absorption of iron, but this does not apply to zinc.

Zinc from eggs and other animal sources is more bioavailable (more easily absorbed) than zinc from many plant-based foods due to the absence of phytic acid and the presence of absorption-enhancing proteins.

No, cooking methods like boiling or frying eggs do not appear to have an adverse effect on zinc bioaccessibility from eggs. The mineral remains readily available.

Yes. Pairing eggs with other zinc-rich foods or phytate-containing meals is beneficial. The protein in eggs can help improve the overall absorption of zinc from the entire meal, especially from plant-based sources.

Excellent sources of highly bioavailable zinc include meat, especially red meat and shellfish like oysters. Dairy products like cheese and milk are also good sources.