Background Info:

  • Eggs were once vilified for their cholesterol content are now recognized for their nutrient density.
  • Half of the protein and the majority of the nutrients are found in the yolk.

Health Benefits:

  • Contains 13 essential vitamins & minerals in varying amounts needed for a nutritious diet
  • Contains high quality lean protein
  • Can promote weight management, muscular development, eye health, and more

Nutrition Information (1 egg):

  • Calories: 70
  • Protein: 6 grams
  • Choline

Food Safety:

  • When eggs sit at room temperature, their quality quickly drops and the potential for bacteria growth goes up.
  • Salmonella is the primary bacteria associated with undercooked eggs.
    • To prevent illness from bacteria, cook eggs until the yolks are firm
    • Thoroughly cook foods containing eggs to 160ºF
    • Never eat uncooked eggs.


  • When baking, use large eggs (not medium, extra large, or jumbo) to maintain the correct proportion of liquid to dry ingredients
  • For any other type of cooking such as scrambling, poaching, or cooking, any size is fine
  • If you’re preparing eggs that will be eaten raw or undercooked such as poached or sunny-side up, choose pasteurized eggs which have been exposed to heat to destroy potential bacteria


  • Fresh farm eggs should be washed in warm water or a mild dishwashing liquid that is free of scents and dyes.
  • Dry eggs thoroughly before storing them in a carton & refrigerating.


  • Since eggs lose quality quickly at room temperature, get them home from the store and into the fridge within a few hours
  • Store eggs in their carton, not in the fridge door
    • Eggshells are porous and can absorb odors and flavors from other foods which the carton will prevent
    • Temperature fluctuations near the door may affect freshness of the eggs
  • Eggs can have a safe shelf life of 3 to 5 weeks.
  • Hard-cooked eggs (in the shell or peeled) should be used within 1 week after cooking
  • Eggs whites can be stored in an airtight container in the fridge for up to 4 days, yolks 2-4 days
    • Both can be frozen for several weeks
  • For cooked egg dishes, refrigerate and use within 3-4 days
  • Date the container to keep track of how long it has been in your refrigerator


Fresh eggs can be difficult to peel when they are hard-cooked.

  • If you buy farm-fresh eggs, let them age in your refrigerator for 7-10 days before boiling.
  • As they age, air enters the shell & makes space between the shell & the membrane. That “cushion” of air makes eggs easier to peel after boiling.


  • Scrambled
  • Sunny side up
  • Boiled
  • Poached
  • Deviled



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