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Egg Basics

Eggs are a low-cost way to vary your protein.

Egg Safety

  • Cook eggs until whites and yolks are firm. Cook egg mixtures until the center of the mixture is fully set (reaches 160 degrees F on a food thermometer).
  • Wash hands and items that touch raw eggs or their shells with soap and water. This includes counter tops, utensils and dishes.
  • Some eggs may look different but are safe to eat: • Lower-quality eggs have thin, runny whites and yolks break easily.
  • Whites of very fresh eggs might look cloudy. • Blood spots might develop on the yolk as it forms.
  • A green ring on a hard- cooked egg yolk can be the result of overcooking, especially if eggs are older.
  • Spoiled eggs smell bad. Throw them away.

Shell color does not affect egg nutrition or safety.

Shop and Save

  • Choose eggs that have been kept refrigerated. Refrigeration helps maintain egg quality and safety.
  • Open the carton and check that the eggs are clean and not cracked.
  • Look for a date on the carton. If kept refrigerated, eggs may still be safe after these dates but the quality will be lower.
  • Most recipes are based on large eggs. You can use medium or extra-large if there are 3 or fewer eggs. Buy the size that costs the least.

Egg Math

Compare cost between sizes with this formula: cost per ounce = cost per dozen divided by ounces per dozen.

  • medium = 21 ounces per dozen 
  • large = 24 ounces per dozen 
  • extra-large = 27 ounces per dozen

Store Well Waste Less

  • Refrigerate eggs in their original carton as soon as possible after purchase. Keep on the refrigerator shelf, not on the door. Use within 3 to 5 weeks.
  • Rinsing or washing eggs at home is not recommended. It can actually lead to increased bacterial growth.
  • If eggs crack after you buy them, break into a clean container, cover tightly, refrigerate and use within 2 days. Cook thoroughly.
  • Egg whites and blended whole eggs can be frozen for up to 1 year. Thaw in the refrigerator. Yolks alone do not freeze well.

Cooking with Eggs

Perfect Hard-Cooked Eggs

Fruity French Toast Casserole

Kids Can!

When kids help make healthy food, they are more likely to try it. Show kids how to:

  • peel hard-cooked eggs.
  • cut or tear bread into cubes.
  • mix ingredients together.
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