Eggs. Until recently, we took them for granted. Rising prices may have you asking if they are worth it. Let’s crack open some facts about just what’s inside that shell. Then you can decide for yourself if eggs are worth it or not.
You already know eggs are a good source of protein. Did you know they are also a common ingredient in many foods? They are a binding agent in foods like baked goods, meatloaf, salad dressings, ice cream, and coatings for fried foods. They are a thickener in others like mayonnaise and custard. The protein in eggs helps bind other ingredients together. You can see that eggs are a part of many other foods beyond your breakfast plate.
Cool Egg Facts
- Chickens lay about 300 eggs per year! That’s almost one every day.
- The color of the shell (white or brown) doesn’t change the taste or nutrition.
- The yolk (yellow part) can be lighter or darker depending on the hen’s food.
- Eggs have tiny holes in the shell for air – around 7,000 of them!
- To tell the difference between a raw egg and a hard cooked one, spin it. Hard cooked eggs spin easily, raw eggs wobble.
- If you drop a raw egg on the floor, sprinkle it heavily with salt for easier clean up.
- Refrigerated eggs last about 3–5 weeks.
Are Eggs Good for You?
A good source of protein at 6 grams per egg, they are also bursting with 13 other important nutrients like Vitamin A, D, and B12. They are one of the richest dietary sources of choline. If you’ve never heard of choline, you’re not alone. Your brain and nervous system need choline for memory, mood, muscle control, and other functions. Sounds important! Eggs are also an important source of antioxidants that help protect your eyes from cataracts and other eye diseases. All this for just about 70 calories.
What about Cholesterol?
It’s true that eggs are high in cholesterol. Thankfully, less cholesterol than we used to think. And it turns out that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood for most people. What you eat with your eggs can have more of an impact on your heart health. Think processed meats, refined grains, sugary beverages, and fatty foods.
How to Cook Eggs
There are many ways to cook eggs. Here are two simple ones:
- Hard-Boiled Eggs
- Put eggs in a pot and cover them with water.
- Turn on the stove and bring water to a boil.
- Once boiling, turn off heat and cover pot.
- Let them sit for 9-10 minutes.
- Cool in ice water, peel, and eat!
- Scrambled Eggs
- Crack 2 eggs into a bowl and beat with a fork.
- Add a pinch of salt and pepper.
- Heat oil in a pan over medium heat.
- Pour in the eggs and stir as they cook.
- Cook until fluffy and no longer runny.
11 Ways to Use Eggs
- Frittata is like quiche without a crust! Make our Spinach Frittata for dinner tonight.
- Breakfast casseroles aren’t just for breakfast. This Egg, Kale, Sweet Potato Casserole combines two Southern classics, grits and eggs, into one yummy dish that tastes great at any meal.
- Scramble up a quick meal. Looking to incorporate more turmeric into your diet? Start your day in color with our Turmeric Scrambled Eggs.
- Kids love to help make these simple and yummy Egg Rings. Watch the video to see just how easily they come together.
- Omelets are good any time of day! Beat some eggs, pour them in a pan, add things like leftover vegetables, cheese, and meat before folding it in half. No need to be perfect. Your masterpiece will taste good no matter the shape! Try our Apple & Veggie Omelet for a fun twist.
- Ever had homemade custard? It’s simple to make and tastes much better than store bought. https://foodtalk.org/en/recipe/simple-custard
- Everyone loves pancakes. Get inspired with six different pancake recipes to choose from.
- On the Go? Try an easy breakfast burrito or egg sandwich. For the sandwich, put a cooked egg (like fried or scrambled) between two slices of bread. Add mayo or mustard, cheese, or meat if desired. These are perfect ‘to go’ foods. Wrap in foil for a healthier, less costly version of what you’d get at a fast-food drive through.
- Hard-boiled eggs have many uses. Add them sliced to salads, a ramen bowl, or see below for egg salad and deviled egg suggestions. Or simply eat out of hand as a snack.
- Egg salad: Roughly chop those hard-boiled eggs, mix with a little mayo, mustard, and diced celery. Season with salt and pepper. Serve on toast, in sandwiches, lettuce wraps, or as a side.
- Deviled eggs: If you are looking for a healthy snack or to play with your food, we have the recipe for you. Spider Deviled Eggs aren’t just for Halloween.
While the cost of eggs may be high right now, they are tasty, healthy, and have many uses in the kitchen. So, crack one open and enjoy!
Laurel Sanville, MS, RDN, LD | Edited by Jung Sun Lee, PhD, RDN; Edda Cotto-Rivera; and the nutrition education team
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