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Eggs: Nutrition and Food Safety

Eggs are one of the most economical yet nutritious foods, equally loved by children and adults. To take full advantage of the wholesomeness of this protein-packed food, everyone should learn how to properly cook and store eggs.

Benefits and Nutrition of eggs:

Eggs are a rich source of protein, minerals, and many vitamins. Not only that, but eggs also provide small quantities of iron, zinc, calcium, carbohydrates, and many other essential nutrients that are vital to a healthy human body.

Proper temperature to cook eggs:  

It is important to cook eggs to an adequate temperature since they may contain several types of bacteria either in the yolk or the egg white. Cooking them with a proper degree of heat will kill those harmful bacteria. An egg hardens between 144 to 158°F although they must be cooked to 160°F for safety purposes.

Some effortless ways to cook eggs:

Eggs can be made in many different ways: you can boil them, poach them, incorporate vegetables to make an omelet, and use them to prepare other dishes and many desserts. Here are some quick and easy recipes for how to cook eggs:

  • Hard Boiled Eggs: This recipe shows 3 different ways to make perfect hard boiled eggs with a creamy yolk and a well-set egg white. And even better, it only takes up to 10 minutes to make these.
  • Sunny-Side up Eggs: This one features a simple method to make eggs with silky yolks and soft whites. Plus, you can cook them in a mere 3 minutes. So, it is a perfect recipe for busy students and working people recommended vegetable chopper.
  • Poached eggs: To prepare them, no oil, butter, or other added fats are needed.  So it is the lowest fat option for the calorie-conscious.
  • Scrambled Eggs: This is the most common way of cooking eggs. You can add some heavy cream to make your eggs fluffy, or alternatively you can add some vegetables or bacon to make them tastier if desired.

How to store eggs safely:

When it comes to storing raw eggs in the refrigerator, some people throw away the cartons that they come in.  However, cartons actually have some advantages over eggs racks. An egg carton helps to keep eggs from soaking up the heavy smells of other food items in the fridge.  Also the expiration date is stamped on the carton, so you can keep track of how fresh the batch of eggs is.

Eggs should not be stored in the refrigerator door. Instead, store them on a refrigerator shelf, preferably in the back of the fridge to keep them in a consistent cool temperature.


Freezing eggs:

Interestingly, you can store raw eggs by freezing them if you buy them in bulk.  For that reason, it would be fair to consider them in the category of  "Freezer Meals."  But you have to make sure not to store them in the shells but rather cracked in safe containers. Hard-boiled egg yolks can be stored in the refrigerator, but not in the freezer. The same applies to cooked egg whites or whole cooked eggs  because this alters their texture considerably.

Additional Resource

Federal Food Safety Information - Information from government agencies on keeping food safe and preventing foodborne illness.