Do eggs raise your iron level?

December 27, 2025 •

2 min read

While eggs contain some iron, studies show the body only absorbs about 3.7% of it, a rate significantly lower than other iron-rich foods. This limited absorption is a key factor in determining if and how much eggs can help raise your iron level.

Quick Summary

Eggs provide a moderate amount of iron, primarily in the yolk, but the body absorbs it poorly due to the protein phosvitin. Combining eggs with vitamin C-rich foods can enhance absorption, yet better dietary sources of iron exist for those with deficiencies.

Key Points

Low Bioavailability: While eggs contain some iron, the body's ability to absorb it is poor due to the protein phosvitin in the yolk, making eggs a less effective source for boosting iron levels.
Heme vs. Non-Heme Iron: Eggs primarily contain non-heme iron, which is not absorbed as efficiently as the heme iron found in meat, poultry, and fish.
Pair with Vitamin C: To enhance non-heme iron absorption from eggs, pair them with foods rich in vitamin C, such as bell peppers, tomatoes, or a glass of orange juice.
Not a Primary Solution for Deficiency: For individuals with iron deficiency or anemia, relying on eggs alone is insufficient. Broader dietary changes incorporating highly bioavailable iron sources are necessary.
Other Inhibitors: Be mindful that other foods and drinks like coffee and tea can inhibit iron absorption, so timing their consumption away from iron-rich meals is beneficial.
Holistic Approach Needed: Effective management of iron levels involves a varied diet, proper food pairing, and potentially medical guidance, rather than relying on a single food item.

Understanding Iron in Eggs

Eggs are a nutritious food containing protein, vitamins, and minerals, including iron. A large egg has about 0.6 to 0.9 mg of iron, mostly in the yolk. However, the amount of iron absorbed by the body, known as bioavailability, is low in eggs.

The Role of Bioavailability

Iron exists as heme (from animal products) and non-heme (from plants and eggs). Heme iron is absorbed more efficiently. Eggs contain mainly non-heme iron bound to phosvitin, a yolk protein that significantly inhibits absorption.

The Phosvitin Problem and How to Counter It

Phosvitin hinders egg iron absorption, with one hard-boiled egg potentially reducing iron uptake from a meal by up to 28%. To improve absorption, pair eggs with vitamin C sources. Vitamin C helps the body absorb non-heme iron.

Maximizing Iron Absorption from Eggs

Combine eggs with vitamin C-rich foods:

Omelets with bell peppers and tomatoes.
Scrambled eggs with orange juice.
Egg and spinach salad with lemon dressing.

A Comparison of Dietary Iron Sources

The table below shows the iron content and absorption for eggs and other foods.


Food Source	Iron Type	Iron Content (per serving)	Absorption Rate	Role in Boosting Iron
Eggs (2 large)	Primarily Non-Heme	~1.4 mg	Low (~3.7%)	Minor contribution; absorption limited by phosvitin.
Beef (3 oz)	Heme	~3.2 mg	High (10-37%)	Excellent source for readily absorbable iron.
Lentils (3/4 cup, cooked)	Non-Heme	~3.3-4.9 mg	Lower	Higher content but requires pairing with vitamin C for best absorption.
Fortified Cereal	Non-Heme	~4.5-7.0 mg	Lower	High content due to fortification; absorption enhanced by vitamin C.
Spinach (1/2 cup, cooked)	Non-Heme	~3.4 mg	Lower	Good source, but oxalates can hinder absorption; pair with vitamin C.

The Broader Context of Iron Intake

Eggs alone are insufficient for those with significant iron deficiency or anemia. A diverse diet with various iron-rich foods is crucial. A study in Malawian children found one egg daily for six months didn't significantly improve iron status or reduce anemia. The iron from a single egg was insufficient for their needs.

Other Factors Influencing Iron Levels

Factors like blood loss from menstruation and conditions like celiac disease affect iron levels. Coffee and tea can also inhibit iron absorption. Managing iron deficiency requires a multifaceted approach, potentially including professional medical advice.

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

Conclusion

Eggs are nutritious but not ideal for significantly raising iron levels due to low bioavailability from phosvitin. Pairing eggs with vitamin C can help. For substantial iron increases, focus on more bioavailable sources like red meat or fortified cereals and consult a healthcare professional.

Frequently Asked Questions

A large, whole egg typically contains approximately 0.6 to 0.9 milligrams of iron, mostly concentrated in the yolk.

The iron in eggs has low bioavailability primarily because of phosvitin, a protein in the yolk that binds to the iron and hinders its absorption by the body.

Heme iron comes from animal sources and is easily absorbed, while non-heme iron comes from plants and eggs and is absorbed less efficiently.

Pairing eggs with foods high in vitamin C, such as oranges, bell peppers, tomatoes, or strawberries, can significantly enhance non-heme iron absorption.

Some studies suggest that eggs can inhibit the absorption of non-heme iron from other foods when consumed in the same meal, an effect attributed to phosvitin.

More effective sources of iron include red meat, liver, shellfish, and iron-fortified cereals, which offer higher quantities of iron or more bioavailable heme iron.

While eggs contain some iron and other valuable nutrients like Vitamin B12 and folate, they should not be relied upon as the sole treatment for anemia due to their low iron bioavailability.