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Eggs are one of the most high-quality, low-cost protein foods available. Eggs also contain a variety of vitamins and minerals, and are low in calories and saturated fat. One egg counts as a 1-ounce equivalent from the protein food group. Most people need 5- 6-ounce equivalents of protein per day.


  • Buy eggs only if sold from a refrigerated case.
  • Open the carton and make sure the eggs are clean and the shells are not cracked.
  • Store eggs at home in the original carton and refrigerate as soon as possible.


  • Use raw eggs in the shell within 4 to 5 weeks after purchase.
  • Use hard-boiled eggs (in the shell or peeled) within 1 week.
  • Cooked eggs, including hard-boiled or egg containing dishes should not be left out for more than 2 hours.
  • Refrigerate leftover, cooked egg dishes and use within 3 to 4 days.

Cook thoroughly

  • Cook eggs until both the yolk and the white are firm. Scrambled eggs should not be runny. Casseroles and other dishes with eggs should be cooked to 160°F.
  • Serve cooked eggs and egg-containing foods immediately after cooking.
  • Due to the possibility of foodborne illness from eggs, it's recommended that people do not eat raw or undercooked eggs.

Don't cross-contaminate

Keep Clean by washing your hands, utensils, equipment, and work areas before and after having come in contact with eggs and food containing eggs.

Delicious ways to use eggs

  • Roll scrambled eggs, cheese, lightly cooked vegetables, and salsa in a whole wheat tortilla.
  • Add lightly cooked vegetables like peppers, tomatoes, mushrooms, and onions to scrambled eggs.
  • Add scrambled eggs and lightly cooked vegetables, such as carrots, zucchini, and mushrooms, to grilled cheese sandwiches on whole wheat bread.
  • Pack hard-boiled eggs for lunch. 
  • Make a curried egg salad sandwich with hard-boiled eggs, light mayonnaise, and curry powder. Add lettuce and serve on whole wheat bread.
  • Make Egg in a Hole: Use a cookie cutter or knife to cut a whole in the middle of a piece of whole wheat bread. Set the bread in a skillet, crack an egg into the center, and cook until the whites are set, about 1-2 minutes per side.

How to cook scrambled eggs

  • In a medium bowl beat eggs vigorously for at least 15 seconds.
  • In a skillet over medium-high heat, melt 2 teaspoons butter or oil.
  • Add eggs. Reduce the heat to medium and using a spatula or flat wooden spoon, push the cooked eggs toward the center while tilting the pan to distribute the runny parts.
  • When the eggs are almost set, scramble them gently, turning them over a few times. Serve immediately.

A little water or milk can be added to the raw, beaten eggs to increase the volume, if desired.

  • Add 2 eggs and 2 Tablespoons milk to a microwave safe dish and beat until blended.
  • Microwave on high for 45 seconds. Stir. Microwave until eggs are almost set, 30 to 45 seconds longer. Serve immediately.

Featured Recipes

Denver Omelet

Combine green pepper, onion, and butter in a small microwave-safe bowl. Microwave on HIGH for 2 minutes.Stir in eggs, ham, milk, and seasoning. Pour into two small, oiled saucers.Microwave on HIGH 2 minutes. Push cooked eggs toward the center of dish and continue cooking an additional 2 minutes. The internal temperature should reach 165°F on a food thermometer.Let stand for 2 minutes before serving.


Eggs Mexicali

Heat salsa and beans in medium skillet over medium heat until the sauce boils.Crack eggs one at a time into a bowl and carefully pour into the bubbly sauce.Cover the pan with a lid, reduce heat to medium-low, and cook until the eggsare firm (about 4-6 minutes).Sprinkle with grated cheese. Cover panuntil cheese melts.Serve with rice and tortillas.Refrigerate leftovers.