The versatile egg continues to grow in popularity. They’re a well-known breakfast staple, but eggs are also great additions to lunches, snacks and even dinners. Low iron levels are a common concern for blood donors, so you might be wondering if eggs are a good source of iron to help you out.
Fortunately, eggs are a great source of iron, protein and other essential vitamins.
Egg Nutrition Facts
Here’s the rundown on nutrition for a large, whole, raw egg, per the USDA.
- Calories: 70
- Fat: 4.75g
- Protein: 6.28g
- Fiber: 0 g
- Carbohydrate: 0.36g
- Iron: 1.89 mg
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!
- Eggs have 1.89 mg of iron, which increases energy and boosts your immune system.
- Egg yolks are a concentrated source of choline -- a nutrient that helps with brain development.
- The protein in eggs helps to lower blood pressure, optimize bone health and increase muscle mass.
- They have antioxidants including Vitamin A, which helps your heart, lungs, kidneys and other organs; and is important for good vision.
- They 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.
Still, eggs are a nutritious option for an on-the-go lifestyle. They are low in saturated fat and, when combined with a whole grain and dark leafy vegetable, make a delicious meal packed with iron and vitamins.
Here’s a list of other foods high in iron that you can add to your diet.