Eggs Explained

Eggs are amazing little packages of nutrition.  In this tidy little 70 calorie package you get: 6 grams of protein and 13 vitamins and minerals.  However, there are lots of choices out there that might confuse any egg consumer. 

Color:

The shell color of an egg does not make it more or less healthful than another egg.

Nutrition differences:

• Free-range, or enhanced diet chickens can lay eggs that are higher in certain nutrients such as Vitamin A, E, and Omega-3 fatty acids.  However, you should be wary when it comes to these labels.  Cage-free can mean that the hens are raised solely indoors, but without cages, while 5 minutes of access to the outdoors can constitute free-range, so not all eggs are created equal. 
• All eggs including conventional eggs are hormone and antibiotic free, so brands that tout those points may be looking for ways to increase their sales price. 
• The best option for those looking for optimally nutritious eggs should find a local source where you can see for yourself where and how your eggs are produced.

Price:

• Price becomes a definite issue when it comes to making the egg decision.  With prices ranging from $1 - $5/dozen eggs, you could be buying an 8 cent egg or a 40 cent egg.  
• Eggs are generally play a frequent, yet small role in our overall varied diet so the need to spent 5 times as much for a bit more of certain vitamins may not be so critical.

Eggs and Food Safety:

• Eggs should be purchased by the sell-by date, but you have around 3 weeks to use them after that purchased date.  Be sure to store the eggs on an interior rack of your refrigerator (the door is the warmest part of the fridge). 
• Cooking eggs to a temperature of 160 degrees Fahrenheit for 1 minute is sufficient to destroy any salmonella that may be present in the egg. 
• Remember that with Easter around the corner, you need to keep those hard-boiled eggs refrigerated.  They should be out for no more than 2 hours. 

Since eggs can be budget-friendly protein source, consider a few more creative ways to incorporate them into your menu:

Egg pizza

Baked Avocado Eggs

Egg-Stuffed Baked Potato