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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

Coming soon.