Eggs — Nutrients, Health Benefits, and Shopping Tips

Fresh eggs will have a clean, uncracked shell with a rough texture. Shake the egg gently near your ear; there should be no sound, indicating the yolk and white are intact and not watery.

Avoid eggs with any cracks or those that feel light when picked up, as they may be old. Good quality eggs should have vibrant yolks and clear whites when cracked open.

Eggs should be stored in their original carton in the refrigerator. Keeping them in the main compartment helps maintain a consistent temperature. Properly stored, eggs can last up to three weeks.

Exposure to fluctuating temperatures can cause eggs to spoil more quickly. It’s best to avoid storing them on the refrigerator door. Keeping the carton closed helps protect them from absorbing other odors.

Eggs can last for 3-5 weeks in the refrigerator. For longer storage, eggs can be frozen for up to 1 year. To freeze, crack the eggs and beat until blended, then store in an airtight container.

Leftover eggs can be used in a variety of dishes, especially if they are hard-boiled or scrambled. Slice hard-boiled eggs and add to salads, sandwiches, or wraps for extra protein, or mash them with mayonnaise and herbs for an egg salad. Scrambled eggs can be reheated and used in breakfast burritos or mixed into fried rice for a quick meal.

Use leftover eggs in a quiche or frittata by mixing them with cheese, vegetables, and meats, then baking until set. If you have a lot of eggs, consider making a batch of deviled eggs by halving the eggs, removing the yolks, and mixing them with mayonnaise, mustard, and seasonings before piping them back into the whites. Eggs can also be chopped and mixed into a potato salad, or used as a topping for ramen or noodle soup. For a quick snack, enjoy hard-boiled eggs with a sprinkle of salt and pepper, or mix scrambled eggs with sautéed vegetables for a light meal.

Eggs are a nutrient-dense food rich in high-quality protein, promoting muscle health and tissue repair. They are an excellent source of vitamins, including vitamin D and B12, supporting bone health and brain function. Eggs contain healthy fats, particularly omega-3s, which support heart health. Additionally, eggs are low in calories and can be a valuable component of weight management when consumed as part of a balanced diet.