Egg-ceptional

May is a time to celebrate National Egg Month. Eggs are a safe, wholesome, convenient, and nutrient-dense food. A large egg provides 6 grams of protein, 13 essential vitamins and minerals and antioxidants for only 70 calories. Known for their versatility, eggs are used in a wide range of dishes from breakfast staples to baked goods, and everything in between. 

For years we were told to limit our eggs intake to three times a week because of the high level of cholesterol found in eggs. A single egg contains about 200 mg of cholesterol. In the not-too-distant past, dietary recommendations specified limiting cholesterol to 300 mg/day. The most recent Dietary Guidelines for Americans (2020-2025) do not emphasis a specific daily limit for cholesterol. Instead, the guidelines recommend consuming as little dietary cholesterol as possible while maintaining a healthy diet. Keep in mind that many cholesterol containing foods are high in saturated fat. For example, egg intake is often associated with high fat foods such as bacon, sausage and butter. 

In honor of National Egg Month, take a moment to ingest some fun egg information and tips: 

• The color of an eggshell or yolk has nothing to do with the egg’s nutritional value, quality or flavor. Hens with white feathers and white ear lobes lay white eggs; hens with red feathers and red ear lobes lay brown eggs.
• A hen’s age significantly impacts the size of her eggs. Generally, the younger the hen, the smaller the egg. Egg size increases as the hen matures, reaching a peak around one year of age. After this peak, egg size tends to gradually decrease again before the hen stops laying.
• When purchasing eggs, the labels typically include information about how the eggs were raised. This can be confusing for the average egg shopper.
  • Cage-Free means that hens are not kept in cages, but it does not necessarily mean they are outside. Hens can be kept indoors, but often in crowded conditions.
  • The “Farm Fresh” claim found on labels offers little in the terms of value because all eggs come from farms. 
  • Free-Range eggs come from hens that are not kept in cages and have outdoor access. However, the birds can still be raised in crowded conditions and the outdoor area can be limited in space. 
  • The terms “Certified Humane” or “American Humane Certified” on the label combined with the term Free-Range means the birds can access a spacious outdoor run.
  • People often mistake “natural” for “organic,” but the two terms are very different.
    • By definition, an egg is a natural food product, so the term “natural” on the label has no clearly defined meaning. 
    • The organic seal means eggs were laid by hens fed grains grown without synthetic pesticides or GMOs. The birds cannot be raised in cages or given antibiotics. They must have outdoor access, though in some cases this can still mean confined conditions in a building with just a small concrete porch.
  • There is no standard definition of the term Pasture-Raised, However, with the Certified Humane label, this requires chicken have access to a pasture with space to perform natural behaviors, like pecking for seeds and bugs.
  • By law, chickens that produce eggs and those that are sold for meat cannot be given hormones, so eggs with this claim on the package label are no different from eggs sold without the claim.
• When examining an egg carton, you will see some different dates and numbers.
  • The ‘Use By’ or ‘Best Before’ dates seen on the egg carton  are set by the retailer based on Department of Agriculture suggestions, but generally they are set at 45 days after packaging.
    • Eggs generally last for three to five weeks in the refrigerator after the sell-by date. The sell-by date is a guideline for the store, not necessarily when the eggs are no longer safe to eat. 
  • The set of 3 random numbers found on the egg carton is a  “Julian Date” representing the day of the year the eggs were packaged.
    • For example, A Julian Date of 001 indicates  the product was produced on January 1, while a dated of 365 would indicate that the product was produced on December 31.

Now it is time to get cracking and get the most out of your eggs. Learn how to expertly hard boil, poach, separate, and beat egg whites to perfection.  Enjoy these egg-ceptional recipes found on our recipe portal. 

• Try this easy Spinach and Red Pepper Frittata that is loaded with healthy spinach and low-fat feta cheese. 
• For a quick meal or snack, this Egg Salad recipe is lighted up with a mixture of whole eggs and egg whites, light mayonnaise and mustard. 
• This healthy Mediterranean Breakfast Casserole is packed with eggs, veggies, and quinoa for a tasty start to the day. Baked with flavorful herbs and loaded with protein, this dish will start off your morning in a delicious way. Just bake, slice, and enjoy!
• If you are looking for something quick and tasty for a Mother’s Day brunch, try this Sheet Pan Eggs with Roasted Vegetables recipe. Eggs add plenty of protein to this colorful platter loaded with bell peppers and nutrient-rich kale. 
• For a fun and simple to prepare meal-in-one, these nutrition-packed Avocado Egg Nests are a low-carb, gluten-free meal in one. The avocado eggs are great as individual servings or for the whole family. Pop them in the oven before everyone wakes up and they’ll be ready to eat in 20 minutes.

Take time to explore the incredible, edible egg this month. For more egg information, recipes, safety tips and trivia, visit the American Egg Board web site at www.incredibleegg.org