Welcome to the nutritional iron content in 8 different types of an egg, ranging from 8.28 to 1.19 mg per 100g. The basic amount from the general description of an egg is Egg, whole, dried which in 100g contains 4.33 mg of iron.

As a source of iron, this corresponds to 31 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 605 kcal (30% RDA), the amount of Protein is 48.37 g (86% RDA), the amount of Fat is 43.04 g (66% RDA) and the amount of Carbohydrate is 1.53 g (1% RDA).

The iron amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

iron and nutrition facts in an egg per 100g

For the food Egg, whole, dried the typical serving size is 1 cup, sifted (or 85 g) which contains 3.68 mg of Iron. The precentage of the recommended daily value for this serving is 26 %. In terms of the gram weight and total content for this serving the Calories content is 514.25 kcal, the Protein content is 41.11 g, the Fat content is 36.58 g and the Carbohydrate content is 1.3 g. iron and nutritional content in an egg

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 179.2 (kcal).The number of calories from Fat is 330.0 (kcal).The total calories from carbohydrate is 4.8 (kcal).

This list of 8 types of an egg, is brought to you by www.dietandfitnesstoday.com and ranges from Egg, whole, dried, stabilized, glucose reduced through to Egg, whole, cooked, hard-boiled where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in an egg.

Iron Levels

The list below gives the total iron content in the 8 items from the general description 'an egg' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 8 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

an egg iron per 100g

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 1 item. The highest amount of iron from the 1 raw items is in Egg, whole, raw, fresh where the content is 1.75 mg per 100g. The number of food items which are cooked are 5 items. The highest amount of iron from the 5 cooked items is in Egg, whole, cooked, fried where the amount is 1.89 mg per 100g. Comparing raw and cooked an egg shows that cooking can change the levels of iron by 0.14 mg in a 100g serving.

Average Content for an egg

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of an egg, based on the list below of 8 different items under the general description of an egg, is 2.75 mg of iron. This average value corresponds to 19.64 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 270.00 kcal, the average amount of Protein is 21.05 g, the average amount of Fat is 19.26 g and the average amount of Carbohydrate is 1.19 g.

Median Amount

The median value of Iron is found in Egg, whole, cooked, poached which in 100g contains 1.75 mg of Iron. This corresponds to 13 % of the recommended daily allowance. For this serving the amount of Calories is 143 kcal, the amount of Protein is 12.51 g, the amount of Fat is 9.47 g and the amount of Carbohydrate is 0.71 g.

Highest iron Content per 100g

Using the list below for the 8 different an egg nutrition entries in our database, the highest amount of iron is found in Egg, whole, dried, stabilized, glucose reduced which contains 8.28 mg of iron per 100g. The associated percentage of RDA is 59 %. For this 100g serving the Calories content is 615 kcal, the Protein content is 48.17 g, the Fat content is 43.95 g, the Carbohydrate content is 2.38 g.

The lowest amount of iron is in Egg, whole, cooked, hard-boiled which in 100g contains 1.19 mg of iron. This gives as percentage of the recommended daily allowance 9 % of the RDA. For this 100g serving the amount of Calories is 155 kcal, the amount of Protein is 12.58 g, the amount of Fat is 10.61 g, the amount of Carbohydrate is 1.12 g.

The difference between the highest and lowest values gives a iron range of 7.09 mg per 100g. The range for the other nutrients are as follows; 460 kcal for Calories, 35.59 g for Protein, 33.34 g for Fat, 1.26 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Egg, whole, dried contains 4.33 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Egg, whole, dried, stabilized, glucose reduced which contains 7.04 mg in 1 cup, sifted (or 85 g). The precentage of the recommended daily value for this serving is 50 %. For this serving the Calories content is 522.75 kcal, the Protein content is 40.94 g, the Fat content is 37.36 g and the Carbohydrate content is 2.02 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of iron rich foods.


An egg List, iron Content per 100g

1. Egg, whole, dried, stabilized, glucose reduced - Iron
  Iron (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  8.28 mg (59%)615 kcal (31%)2.38 g (2%)43.95 g (68%)48.17 g (86%)
  Typical Serving size of 1 cup and sifted (or 85g):
   7.04 mg (50%) 522.75 kcal (26%) 2.02 g (2%) 37.36 g (57%) 40.94 g (73%)
  Other serving sizes 1 tbsp (or 5g):
  0.41 mg (3%) 30.75 kcal (2%) 0.12 g (0%) 2.2 g (3%) 2.41 g (4%)
2. Egg, whole, dried - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  4.33 mg (31%)605 kcal (30%)1.53 g (1%)43.04 g (66%)48.37 g (86%)
  Typical Serving size of 1 cup and sifted (or 85g):
   3.68 mg (26%) 514.25 kcal (26%) 1.3 g (1%) 36.58 g (56%) 41.11 g (73%)
  Other serving sizes 1 tbsp (or 5g):
  0.22 mg (2%) 30.25 kcal (2%) 0.08 g (0%) 2.15 g (3%) 2.42 g (4%)
3. Egg, whole, cooked, fried - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.89 mg (14%)196 kcal (10%)0.83 g (1%)14.84 g (23%)13.61 g (24%)
  Typical Serving size of 1 large (or 46g):
   0.87 mg (6%) 90.16 kcal (5%) 0.38 g (0%) 6.83 g (11%) 6.26 g (11%)
4. Egg, whole, raw, fresh - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.75 mg (13%)143 kcal (7%)0.72 g (1%)9.51 g (15%)12.56 g (22%)
  Typical Serving size of 1 cup (4.86 large eggs) (or 243g):
   4.25 mg (30%) 347.49 kcal (17%) 1.75 g (1%) 23.11 g (36%) 30.52 g (55%)
  Other serving sizes 1 extra large (or 56g):
  0.98 mg (7%) 80.08 kcal (4%) 0.4 g (0%) 5.33 g (8%) 7.03 g (13%)
  Other serving sizes 1 jumbo (or 63g):
  1.1 mg (8%) 90.09 kcal (5%) 0.45 g (0%) 5.99 g (9%) 7.91 g (14%)
  Other serving sizes 1 large (or 50g):
  0.88 mg (6%) 71.5 kcal (4%) 0.36 g (0%) 4.76 g (7%) 6.28 g (11%)
  Other serving sizes 1 medium (or 44g):
  0.77 mg (6%) 62.92 kcal (3%) 0.32 g (0%) 4.18 g (6%) 5.53 g (10%)
  Other serving sizes 1 small (or 38g):
  0.67 mg (5%) 54.34 kcal (3%) 0.27 g (0%) 3.61 g (6%) 4.77 g (9%)
5. Egg, whole, cooked, poached - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.75 mg (13%)143 kcal (7%)0.71 g (1%)9.47 g (15%)12.51 g (22%)
  Typical Serving size of 1 large (or 50g):
   0.88 mg (6%) 71.5 kcal (4%) 0.36 g (0%) 4.74 g (7%) 6.26 g (11%)
6. Egg, whole, cooked, omelet - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.48 mg (11%)154 kcal (8%)0.64 g (0%)11.66 g (18%)10.57 g (19%)
  Typical Serving size of 1 tbsp (or 15g):
   0.22 mg (2%) 23.1 kcal (1%) 0.1 g (0%) 1.75 g (3%) 1.59 g (3%)
  Other serving sizes 1 large (or 61g):
  0.9 mg (6%) 93.94 kcal (5%) 0.39 g (0%) 7.11 g (11%) 6.45 g (12%)
7. Egg, whole, cooked, scrambled - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.31 mg (9%)149 kcal (7%)1.61 g (1%)10.98 g (17%)9.99 g (18%)
  Typical Serving size of 1 cup (or 220g):
   2.88 mg (21%) 327.8 kcal (16%) 3.54 g (3%) 24.16 g (37%) 21.98 g (39%)
  Other serving sizes 1 tbsp (or 13.7g):
  0.18 mg (1%) 20.41 kcal (1%) 0.22 g (0%) 1.5 g (2%) 1.37 g (2%)
  Other serving sizes 1 large (or 61g):
  0.8 mg (6%) 90.89 kcal (5%) 0.98 g (1%) 6.7 g (10%) 6.09 g (11%)
8. Egg, whole, cooked, hard-boiled - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.19 mg (9%)155 kcal (8%)1.12 g (1%)10.61 g (16%)12.58 g (22%)
  Typical Serving size of 1 cup and chopped (or 136g):
   1.62 mg (12%) 210.8 kcal (11%) 1.52 g (1%) 14.43 g (22%) 17.11 g (31%)
  Other serving sizes 1 tbsp (or 8.5g):
  0.1 mg (1%) 13.18 kcal (1%) 0.1 g (0%) 0.9 g (1%) 1.07 g (2%)






iron and Nutrition Facts - Top 200 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats