Eggs 101

Many consumers choose eggs because they are affordable, convenient, easy to prepare, versatile and tasty, but there’s more to eggs than meets the palate. Eggs are a nutritional powerhouse, with one egg containing 8 essential nutrients and 6 grams of high-quality protein, for only 70 calories.

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. Additionally, eggs are recommended as a fundamental first food for babies because they provide several key nutrients important during the time their brains are most rapidly developing.

Eggs for Pregnant Women

Eggs are the greatest source of choline among everyday foods and choline is an essential nutrient that is critical for brain development during pregnancy. Two large eggs supply more than half of the recommended intake for pregnant women and can help them meet their needs. The American Academy of Pediatrics (AAP) also cites choline as a key nutrient that supports brain health from conception through two years of age.

Eggs for Dieting

For Ohioans watching their weight, eggs also are a good choice. One large egg contains 6 grams of high-quality protein for only 70 calories, plus they provide essential vitamins and minerals. Eggs can be included in a variety of healthy diets to help you feel your best including Mediterranean, DASH, low-carb, and plant-based.

Eggs for Aging 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 older adults. 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.

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

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.

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 2-3 week period.

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.

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.

Practice Proper Handling

Proper handling and cooking techniques are essential to egg safety. Prior to cooking or baking with eggs, consumers should wash their hands, as well as clean surfaces and utensils that might come in contact with raw eggs.

Store Eggs Properly

If consumers do not plan to use eggs before their expiration date, eggs may be frozen. To freeze eggs, the yolks and whites must be beaten together and not left in the shell; egg whites can also be frozen by themselves. Frozen eggs should be used within one year.

Avoid Cross-Contamination

Separate eggs from other foods in the grocery cart, grocery bags and in the refrigerator. While in the refrigerator, eggs should be kept in the main section, not in the door, and kept between 33 and 40 degrees Fahrenheit to keep them fresh and prevent bacterial growth.

Use Effective Cooking Techniques

Eggs should be cooked until the whites of the yolks are firm, for dishes containing eggs, until an internal temperature of 160 degrees Fahrenheit is reached to avoid the potential for foodborne illnesses.