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. Eggs are a nutritional powerhouse, with one egg containing 6 grams of high-quality protein and eight essential nutrients, for only 70 calories.

Eggs 101



Not only are they delicious, but eggs are all-around complete protein with essential vitamins and minerals for healthy living. The high-quality protein in eggs help support muscle and bone health and the choline in eggs helps support lifelong brain health.

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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 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.

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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.

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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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