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Octber 2025
The Exceptional Egg
Historically, eggs have been associated with increasing the risk of heart disease due to their high cholesterol content. However, research now shows that it is saturated fat that has a greater impact, rather than dietary cholesterol, and the fat from eggs is mostly unsaturated. It is the foods typically paired with eggs, such as bacon and sausage, that are high in saturated fats!
Eggs: Just the Facts & Benefits
- Eggs are very nutritious, providing vitamin and minerals like B-vitamins, A and D, as well as iodine, selenium and choline.
- They are an excellent source of high quality protein, which is essential in preserving muscle mass.
- Studies suggest eating the whole egg may increase the HDL (good) cholesterol.
- Due to their protein and fat content, eggs can help contribute to feeling full and minimize spikes in blood sugar.
- Although prices have spiked at times, generally due to issues affecting bird flocks, eggs continue to be one of the most affordable animal protein sources.
- Eggs have one of the lowest environmental impacts when it comes to animal protein, making them sustainable.
- They are versatile and easy to prepare!
Egg: Food Safety & Shelf-Life
- When buying eggs be sure they are in a refrigerated case and are not cracked. Refrigeration reduces the risk of bacterial growth. If eggs are cracked bacteria can contaminate them.
- Check the “sell-by” date on the carton; this typically is an indicator of quality. It is generally safe to eat if stored in the refrigerator.
- Store raw eggs in the original carton in the refrigerator (not on the door). Be sure to place below ready-to-eat foods.
- Wash hands thoroughly before and after handling eggs and surfaces raw eggs may come into contact with. This will minimize cross contamination potential.
- Do not eat raw eggs, cook thoroughly. The white must be firm. Reheat leftover egg dishes until piping hot.
USDA Egg Shelf-Life
- Hard cooked eggs: refrigerate within two hours after cooking; store for up to 7-days
- Scrambled eggs or eggs used to make quiches & casseroles: refrigerate promptly, eat within 3-4 days
- Egg whites: store covered in the refrigerator for 2-4 days & egg yolks use within 2 days
The Bottom Line:
The Dietary Guidelines for Americans and the American Heart Association recommend eggs as part of a healthy eating pattern for most people. Healthy individuals can include one whole egg a day, and older individuals with appropriate blood cholesterol levels can have two, given the nutritional benefits and convenience of eggs.
Enjoy eggs hard cooked, deviled, on top of a salad, scrambled into a wrap or tortilla with vegetables, or baked into a vegetable quiche or frittata.
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