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Are Eggs a Good Source of Iron?

Sara Martinez
August 08, 2023

Eggs are a nutritious option for an on-the-go lifestyle. A well-known breakfast staple, the versatile egg makes a great addition to lunches, snacks and even dinners.

So you might be wondering if eggs can help boost your iron?

brown eggs

The answer is yes! Eggs are a great source of iron, protein, and other essential vitamins. 

Eggs are low in saturated fat and, when combined with a whole grain and dark leafy vegetables, make a delicious meal packed with iron and vitamins. 

Low iron is very common and the main reason people have to delay donating blood. Adding eggs to meals before your next blood donation may help boost your iron levels so you don’t have to reschedule your donation appointment.

Egg Nutrition Facts

Here’s the rundown on nutrition for a large, whole, raw egg (50g):

  • Calories: 70
  • Total Fat: 5g
  • Protein: 6g
  • Fiber: 0g
  • Total Carbohydrate: 0g
  • Iron: 0.9 mg
Close up of a woman cracking an egg into a frying pan

Top Five Reasons To Crack an Egg

This year Americans will consume, on average, about 280 eggs per person. That’s about five eggs every week, and for good reason too!

  1. Eggs have 0.9 mg of iron, or 4% of suggested daily value, which increases energy and boosts your immune system.
  2. Egg yolks are a concentrated source of essential vitamins and minerals, including choline -- a nutrient that helps with brain development.
  3. The protein in eggs helps to lower blood pressure, optimize bone health and increase muscle mass.
  4. They have antioxidants including Vitamin A, which helps your heart, lungs, kidneys and other organs; and is important for good vision.
  5. Eggs are loaded with Vitamin D, which helps to strengthen bones, teeth and regulate your insulin.

What About Cholesterol in Eggs?

“Intervention studies have shown that moderate egg consumption doesn’t appreciably raise cholesterol levels. Low to moderate consumption of three to four eggs a week doesn’t appear to have a major effect on blood cholesterol unless the person has high cholesterol or Type 2 Diabetes,” according to Dr. Frank B. Hu, chairman of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health.

It’s also important to consider other high cholesterol foods in your diet.

For instance, if you eat foods full of saturated fat, like red meat or high-dairy foods, these can boost your cholesterol levels more than the dietary cholesterol found in eggs.

So add an egg to your meal before the next time you donate blood to boost your iron levels! Here’s a list of other foods high in iron that you can add to your diet.

Sara Martinez, OneBlood Digital Marketing Specialist

Sara Martinez

Sara Martinez is a Digital Marketing Specialist at OneBlood. From creating strategic online campaigns to writing engaging stories, she is passionate about raising awareness to inspire others and helping make a difference in our community. #ShareYourPower

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