🥚 Iron in Eggs Calculator
Calculate iron content by egg type, preparation method, and number of eggs
| Egg Type | 1 Egg | 2 Eggs | 3 Eggs | 6 Eggs |
|---|---|---|---|---|
| Whole Egg (Large) | 0.90 mg | 1.80 mg | 2.70 mg | 5.40 mg |
| Egg Yolk Only | 0.46 mg | 0.92 mg | 1.38 mg | 2.76 mg |
| Egg White Only | 0.03 mg | 0.06 mg | 0.09 mg | 0.18 mg |
| Hard Boiled | 0.60 mg | 1.20 mg | 1.80 mg | 3.60 mg |
| Scrambled | 0.73 mg | 1.46 mg | 2.19 mg | 4.38 mg |
| Poached | 0.90 mg | 1.80 mg | 2.70 mg | 5.40 mg |
| Fried | 0.95 mg | 1.90 mg | 2.85 mg | 5.70 mg |
| Duck Egg | 2.70 mg | 5.40 mg | 8.10 mg | 16.20 mg |
| Food | Serving | Iron (mg) | % DV |
|---|---|---|---|
| Eggs (2 large) | 100g | 1.80 mg | 10% |
| Spinach (cooked) | 1 cup (180g) | 6.43 mg | 36% |
| Beef (ground, cooked) | 3 oz (85g) | 2.20 mg | 12% |
| Lentils (cooked) | 1 cup (198g) | 6.59 mg | 37% |
| Tofu (firm) | 0.5 cup (126g) | 3.35 mg | 19% |
| Duck Eggs (2) | 140g | 5.40 mg | 30% |
eggs rank between the richest foods in nourishment in the whole world. They give protein, fat and many natural vitamins but stay almost low calorie. A big egg stores around six grams of protein that delivers a good amount of nine natural nutrients, all for only 70 calories.
An average egg has even less than 70 calories, so it works well for diet meals with calorie control.
All About Eggs
eggs carry the most quality protein compared to other foods, and people commonly use them as a base to measure other protein sources. They also have the top biological value between all protein types. The natural amino acids that they deliver, the body uses with maximum impact.
Humans and folks ate eggs during millions of years. In Southeast Asia, folks started to gather eggs of chickens for food already around 1500 BC. Eggs of chickens are teh most commonly eaten.
People eat also eggs of other birds, for instance ducks or ostriches, but those happen much less commonly.
The yolk of one big egg carries 200 mg of cholesterol, what makes it one of the main sources of dietary cholesterol. Even so eggs carry other nutrients, that help to reduce the risk of heart disease. In an egg you find around 5 grams of fat, and most are good or healthy fats.
They are also rich in choline, sulphur and magnesium. The choline in eggs can balance the possible cholesterol rise.
eggs are perishable just like regular meet, bird meat and fish. Fresh eggs can carry salmonella. The bacteria can happen on the outside or inside of the egg.
Knowing how to buy, store, wash and cook eggs well helps to escape diseases.
In United States eggs have three grades: AA, A and B. Those classes depend on the internal quality, look and state of the shell. Eggs of grade AA have thick and firm whites, clean yolks and no damages. They work best for frying.
eggs work as healthy food for any meal time. They work well for breakfast, main dish or addition in bigger recipes. They are one of the most cheap ways to get quality protein, and you can use them for sweet and savory dishes.
For scrambled eggs you mix the white and yolk, then cook in a pan, sometimes with butter, milk or cream cheese. During cooking you stir the eggs to form little pieces. Eggs are rich in protein and cook quickly, sothat explains their popularity in the morning.
