National Egg Day

From fried eggs to egg salad, the ways an egg can be eaten today, on National Egg Day, and throughout the year, are nearly without limit. Eggs that are eaten are not fertilized, but are instead saved for human consumption. Most often, chicken eggs are eaten, but the eggs of other fowl, such as ducks and geese, are sometimes eaten as well. Large chicken eggs contain approximately 70 calories and are nutritionally dense. They are an excellent source of vitamins B12 and B7 (biotin), selenium, iodine, and choline, and a good source of vitamins B2 (riboflavin) and B5 (pantothenic acid). They are also a good source of protein and considered a complete protein. They also contain lutein and zeaxanthin. Choline helps with brain development in fetuses and newborns, and may help with memory function throughout life and into old age. Lutein and zeaxanthin are important for eye health.

The yolk makes up just over a third of the egg, but has three-fourths of the calories, all the fat and cholesterol, the fat soluble vitamins (A,D, E, and K), and the choline, lutein, and zeaxanthin. It also has most of the phosphorus, folate, and iron. Egg whites, or the albumen, contain more than half of the protein and riboflavin.

When washed and refrigerated, eggs have a shelf life of around 45 days. White and brown eggs are the most common. Shell color depends on the breed of the chicken but does not indicate nutrition or the quality of the egg, nor does the color of the yolk. Organic eggs are from chickens that eat organic feed and are not kept in cages. Eggs are often thought of as coming in cartons, but liquid, dried, or frozen egg products are also common, increasing convenience.

Eggs are prepared in many different ways. Fried eggs are served sunny-side up, over easy, over hard, or over medium. Scrambled eggs and omelettes are also often considered to be fried eggs. Eggs can be hard-boiled, soft-boiled, poached, pickled, or baked. Eggs are used in many dishes, such as shakshuka, egg salad, deviled eggs, eggs benedict, huevos rancheros, quiche, and frittata. Frozen custard contains eggs, and eggs are used as a binder or emulsifier when cooking or baking many other foods.

How to Observe National Egg Day

• Enjoy eggs in one of the following ways or another way:
  • baked eggs
  • deviled eggs
  • egg salad
  • eggs benedict
  • fried eggs
  • frittata
  • hard-boiled or soft-boiled eggs
  • huevos rancheros
  • omelettes
  • pickled eggs
  • poached eggs
  • quiche
  • scrambled eggs
  • shakshuka
• Learn more about eggs from the American Egg Board.
• Share how you are celebrating along with the hashtag #NationalEggDay.

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