Cracking Eggs
Chicken or the Egg…
Historians generally note that throughout history, fowl have been consumed more than their eggs since eggs were saved to keep the fowl in supply. Egyptian and Chinese records show that fowl were laying eggs for man by at least 1400 B.C. Modern day egg production chickens in the United States are thought to have primarily originated from chickens brought by Columbus’ ships and were strains that originated from Asia, although there is evidence that native fowl existed as well.
Currently, roughly 300 million laying hens in the United States, primarily Single-Comb White Leghorns, produce approximately 75 billion eggs a year, about 10% of the world supply. (750 billion eggs!!!) About 60% of the eggs produced are used by consumers, about 9% are used by the food-service industry, and the remaining 30% or so are turned into egg products which are used mostly by restaurants and by food manufacturers to make foods like mayonnaise and cake mixes.
Know your egg…
There are many misconceptions about the nutritional value of different types of eggs. Some believe brown eggs are nutritionally superior to white eggs, or that cage-free or free-range eggs are nutritionally superior to conventional eggs. Brown eggs come from hens with brown feathers and brown earlobes, and white eggs come from hens with white feathers and white earlobes; the nutritional composition of the eggs are the same. Likewise, label claims such as “Cage-Free,” “Pasture-Raised,” “Enriched Colony,” “Free-Range,” “Conventional,” and even “Organic,” simply refer to the way the eggs were farmed and do not denote a meaningful nutritional difference.
So what about how much you spent for the egg? Unfortunately, the cost of one type of egg relative to another type of egg is also not an indicator of nutritional value; it is a reflection of the farming method used to produce the egg (or in the case of brown eggs, it is because the birds are slightly larger and require more food).
Does a darker yolk indicate more nutrients? Yolk color is dependent on the hen’s carotenoid intake (color pigments that give egg yolks their yellow-orange hue) and can be enhanced with carotenoid-rich extracts, such as from marigolds. The only way to produce eggs that have higher nutritional density is by feeding the laying hens fortified feed. In such cases, the eggs are marketed as nutrient- or nutritionally enhanced, and their packaging will specify the nutrient content; for example, certain eggs may be enriched with omega-3 fatty acids or higher levels of vitamin D.
Eggs are an all-natural source of high-quality protein and a number of other nutrients, all for 70 calories per large egg (50 g). One serving is composed of protein (6 g), fat (5 g), saturated fat (1.5 g), cholesterol (185 mg), calcium (30 mg), iron (0.9 mg), phosphorus (100 mg), potassium (100 mg), biotin (11 mcg), iodine (28 mcg), selenium (15 mcg), choline (150 mcg), and zinc (0.7 mg). Additionally, eggs are one of the only foods that naturally contain vitamin D, critical for bone health and immune function. While egg whites contain some of the eggs’ high-quality protein, riboflavin, and selenium, the majority of an egg’s nutrient package is found in the yolk.
Eggs also contain disease-fighting nutrients like lutein and zeaxanthin (252 mcg per egg). These carotenoids may reduce the risk of developing cataracts and age-related macular degeneration, the leading cause of blindness in older adults. Brain development and memory may also be enhanced by the choline content of eggs.
Crack your egg…
Eggs are an extremely versatile ingredient that can be eaten on their own through the application of a variety of cooking techniques, or as a binding agent for other ingredients. As with most perishable foods however, you should use caution when sourcing your eggs. Fresh eggs, even those with clean, uncracked shells, may contain bacteria such as Salmonella that can cause food-borne illness.
When buying eggs, make sure they are stored in a refrigerator or refrigerated case at a temperature of 40° F or below. Ensure the eggs are clean and uncracked and use them within 3-4 weeks for the best quality. Hard-cooked eggs should be consumed within a week of cooking and, while eggs can be frozen up to 1 year, they should not be frozen in their shells. When preparing eggs, cook until both the yolk and white are firm, scrambled eggs shouldn’t be runny. Egg dishes should cooked to 160° F and served immediately.
For recipes that call for raw or under-cooked eggs, use pasteurized egg products or eggs that have been treated to destroy harmful bacteria. Never leave cooked eggs or egg dishes out of the refrigerator for more than 2 hours or for more than 1 hour when temperatures are above 90° F. For school or work, pack cooked eggs with a small frozen gel pack or a frozen juice box.
Love Always Wins,
