Which part of the egg is good for anemia?

December 1, 2025 •

4 min read

Anemia affects half a billion women and 269 million children worldwide, most commonly due to iron deficiency. While eggs are often considered a good source of iron, recent studies show that the egg white is more beneficial for improving iron status than the yolk. This is a surprising finding for many seeking to use eggs to combat anemia.

Quick Summary

The egg white, not the yolk, is better for anemia due to its protein composition that aids iron absorption, while the yolk contains compounds that can inhibit it. Pairing eggs with vitamin C can further enhance iron uptake from the meal.

Key Points

Egg Yolk Inhibits Iron Absorption: Despite containing most of an egg's iron, the yolk has a protein called phosvitin that binds iron and prevents its efficient absorption by the body.
Egg White Aids Absorption Indirectly: The protein ovalbumin in egg whites can help improve overall iron absorption from a meal, making it potentially more beneficial for combating anemia than the iron-inhibiting yolk.
Low Iron Bioavailability in Whole Eggs: Overall, iron from whole eggs has a low bioavailability, with studies showing consumption can reduce iron absorption from a meal.
Pair with Vitamin C for Best Results: To maximize iron absorption, eat eggs with foods rich in vitamin C, like bell peppers, citrus fruits, or broccoli, as vitamin C enhances non-heme iron uptake.
Combine with Heme Iron Sources: Including lean red meat or poultry with your egg can also significantly boost the body's absorption of non-heme iron from the meal.
Avoid Inhibitors with Iron-Rich Meals: To prevent reduced iron uptake, avoid drinking coffee or tea and minimize dairy consumption around the time you eat iron-rich foods.
Whole Egg Consumption is Best: Instead of separating, consume the whole egg as part of a balanced, iron-rich diet to leverage the benefits of the egg white's proteins.
Balanced Diet is Key: No single food can cure anemia; it is essential to follow a varied diet that includes multiple iron-rich foods and consult a healthcare professional for diagnosis and treatment.

Egg Yolk vs. Egg White: Iron Content and Absorption

To understand which part of the egg is better for anemia, it is essential to first look at the iron content and, more importantly, the bioavailability of that iron. Bioavailability refers to the proportion of a nutrient absorbed from the diet and used for normal body functions.

The Surprising Truth About Egg Yolk

The egg yolk contains the majority of the iron found in an egg. A large egg has about 0.9 mg of iron, and most of this resides within the yolk. However, the yolk also contains a protein compound called phosvitin, which has a very high iron-binding capacity. This strong binding prevents the body from absorbing the iron effectively, leading to very low bioavailability from the yolk despite its higher iron content. Studies have shown that whole egg consumption can reduce iron absorption from a meal by up to 27%.

The Unexpected Advantage of Egg White

While egg whites contain only a trace amount of iron, a recent clinical trial in hemodialysis patients with anemia revealed a significant benefit. The study found that patients who consumed egg whites regularly experienced a significant increase in mean hemoglobin concentration and serum iron compared to the control group. This effect is attributed to the presence of ovalbumin in the egg white, which appears to promote better iron absorption. Unlike the iron-binding phosvitin in the yolk, ovalbumin helps create a soluble iron complex that is more easily absorbed by the body. This is a crucial finding, as it means the body can utilize iron from other dietary sources more effectively when paired with egg whites.

Maximizing Iron Absorption from Eggs

Knowing which part of the egg is more beneficial is only half the battle. To maximize the iron you absorb from your diet, especially when consuming eggs, it is crucial to employ strategic food pairings.

Best Pairings for Maximum Absorption

Vitamin C: Pairing eggs with a source of vitamin C, such as orange juice, bell peppers, or broccoli, can significantly increase the absorption of non-heme iron.
Heme Iron Sources: Consuming eggs alongside heme iron sources, like lean red meat or poultry, can also improve absorption.

Foods to Avoid Combining with Eggs

Calcium-Rich Foods: Calcium can inhibit iron absorption, so it's best to separate the intake of dairy products and other calcium-rich foods from your iron-rich meals.
Polyphenol-Rich Beverages: Coffee and tea contain polyphenols that significantly hinder iron absorption. Avoid consuming these drinks with your meal containing eggs and iron.

Comparison of Egg White and Yolk for Anemia


Feature	Egg Yolk	Egg White
Iron Content	High	Low (Trace)
Iron Bioavailability	Very low (inhibited by phosvitin)	Indirectly aids absorption
Protein	High	High, primarily protein
Vitamins	Vitamins A, D, E, K, B9, B12	Primarily B vitamins (B2, B3, B5)
Fat	High, contains healthy fats	Negligible
Inhibitory Compounds	Contains phosvitin, a potent iron inhibitor	Contains ovalbumin, which promotes iron absorption
Effect on Anemia	May delay recovery due to low bioavailability	Potentially beneficial as a dietary intervention

Cooking Methods and Absorption

The way you prepare eggs can also impact iron bioavailability. Cooking methods that don't involve adding extra inhibitors, like boiling, are often recommended. While the research on specific cooking methods for iron absorption is ongoing, focusing on what you eat with your eggs is generally more impactful. It's also beneficial to incorporate a variety of iron-rich foods from multiple sources, not just relying on eggs alone.

Conclusion: Making the Right Choice for Anemia

While the egg yolk contains more iron, its high concentration of phosvitin significantly inhibits absorption, making it less effective for treating anemia. The egg white, despite its negligible iron content, contains a protein (ovalbumin) that can improve overall iron absorption from other dietary sources. Therefore, for those with anemia, it is more advantageous to consume the whole egg as part of a meal that includes enhancers like vitamin C, rather than relying on the yolk's iron alone. For targeted iron absorption, particularly when paired with other iron-rich foods, the protein in the egg white offers a distinct, and scientifically supported, benefit. This knowledge allows for more strategic dietary choices to effectively manage and prevent iron deficiency anemia.

The Role of a Balanced Diet

It's important to remember that no single food can cure anemia. A comprehensive approach, including a varied diet rich in both heme and non-heme iron sources, is necessary. This means incorporating lean meats, fish, fortified cereals, and leafy green vegetables alongside eggs to address the deficiency effectively. In cases of severe deficiency, a healthcare provider may also recommend iron supplements.

Final Recommendations

For individuals with anemia, the best strategy is to consume the whole egg, leveraging the protein content of the egg white to improve overall iron absorption from the meal. Avoid consuming eggs with strong iron inhibitors, such as coffee, tea, and excessive calcium, to ensure maximum benefit. Consulting a doctor or dietitian is always the best course of action to create a personalized dietary plan to combat anemia effectively.

Frequently Asked Questions

No, the iron in egg yolk is not easily absorbed due to the presence of phosvitin, a protein that binds to iron and prevents its efficient absorption. In fact, studies show that iron absorption from eggs is very low.

Yes, indirectly. While egg white has very little iron, a protein called ovalbumin found in egg whites can help improve the body's overall absorption of iron from other dietary sources.

You should not separate the yolk from the white. The best approach is to eat the whole egg as part of a balanced, iron-rich diet to benefit from the egg white's protein that aids absorption, while mitigating the yolk's inhibitory effects by pairing with vitamin C.

To increase iron absorption from eggs and other foods, consume them alongside a food rich in vitamin C, like orange juice, bell peppers, or berries. You can also pair them with a source of heme iron, such as lean red meat.

Avoid consuming eggs with calcium-rich foods like milk or certain supplements, and beverages high in polyphenols like coffee and tea, as they can inhibit iron absorption.

No, eggs alone cannot cure iron deficiency anemia. They can be a part of a healthy diet, but treating anemia requires a comprehensive approach with a varied diet rich in multiple iron sources and, if necessary, iron supplements under a doctor's guidance.

Eggs contain both heme and non-heme iron. Heme iron is more easily absorbed by the body, but the bioavailability of iron from eggs overall is low due to binding compounds in the yolk.