Eggs 101

Many consumers choose eggs because they are inexpensive, convenient, easy to prepare, versatile and tasty, but there’s more to eggs than meets the palate. Ohio eggs offer a variety of health benefits, including 13 essential vitamins and minerals, high-quality protein and antioxidants – all in just 70 calories.

Eggs 101



Eggs aren’t just delicious, they offer a number of beneficial nutrients that promote good health. The nutrient value of eggs benefits many people, including children, pregnant women, seniors and those looking to lose some weight.

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Eggs for Children

For children, eggs lend versatility to a healthy diet. Scrambled, fried or hard-boiled — there’s usually at least one option that kids like. Nutrient-dense breakfasts including eggs have been shown to help children focus and perform better in school.

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Eggs for Pregnant Women

Eggs also are an excellent source of choline, a nutrient considered essential for normal fetal/infant brain development and for memory, even later in life. Pregnant women trying to get more protein and choline into their diets can benefit from eating eggs more frequently. The type of iron in eggs (a healthy mixture of heme and non-heme iron) is particularly well-absorbed and is also a good choice for pregnant and breastfeeding women who are at higher risk for anemia.

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Eggs for Dieting

For Ohioans watching their weight, eggs also are a good choice. Egg protein is of such high quality, it is used as the standard by which all other protein sources are compared. The high-quality protein in eggs helps you feel fuller longer and stay energized, which contributes to maintaining a healthy weight.

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Eggs for Older Ohioans

Eggs are one way Americans can stay strong as they get older. Macular degeneration — a leading cause of irreversible blindness — is a concern for Ohio’s seniors. Lutein and zeaxanthin found in egg yolks may both reduce the risk for cataracts and help prevent macular degeneration. In addition, the high-quality protein found in eggs also helps older adults prevent sarcopenia, the age-related loss of muscle mass and strength.


Fast Fact

Hens with brown feathers lay brown-shelled eggs, while white hens lay white-shelled eggs.


Fast Fact

The color of an egg has no relationship to egg quality, flavor, nutritional value or shell thickness.



The egg is one of nature's most nutritious, economical and versatile foods. Eggs are a perishable food, and proper egg safety and handling is very important. Below are some of the frequently asked questions about how to handle eggs. For more egg safety tips and information, visit

Q: How long can I keep eggs in the refrigerator?

A: Eggs, kept in their cartons in the refrigerator, will keep at least four weeks from purchase.

Q: How long can I keep hard-boiled eggs?

A: Once the eggs are cooked and cooled promptly, refrigerate the hard-boiled eggs in their shell and use within one week's time.

Hint: Fresh eggs may be difficult to peel. Eggs which have been refrigerated for a week to 10 days before cooking will usually peel more easily.

Q: How can I keep a fresh egg "FRESH"?

A: Eggs lose quality very quickly at room temperature, so buy eggs only from refrigerated cases. Take the eggs home and refrigerate promptly. Look for shells that are clean and whole. Buy as many eggs as you will use within a two to three week period.

Q: What is the best way to store eggs?

A: Store eggs in their carton because eggs can absorb refrigerator odors. Do not keep eggs in the door of the refrigerator, where the temperature can fluctuate.

Q: Is it safe to eat raw eggs?

A: The risk of foodborne illness from eggs may increase with raw and lightly-cooked dishes. It's best not to serve raw or lightly-cooked dishes made with eggs.

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