Two (2) average-sized eggs contain approximately 1.7mg of iron. This constitutes about 14% of the Recommended Dietary Intake (RDI) for adult iron needs and 17.5% for children aged 9-13 years.
Eggs are a decent source of iron, contributing to your daily iron requirements. While they are not as iron-rich as some other foods like red meat or spinach, they still provide a valuable contribution to your overall iron intake.
Here's a breakdown:
- Serving Size: 2 eggs (approximately 60g each)
- Iron Content: 1.7mg
- % RDI (Adults): 14%
- % RDI (Children 9-13): 17.5%
Keep in mind that the iron in eggs is non-heme iron, which is not as readily absorbed by the body as heme iron (found in animal products like meat). However, you can improve the absorption of non-heme iron by consuming it with Vitamin C-rich foods.
