Eggs are compact, portable nutritional powerhouses. They are chock full of six grams of protein each. They are “versatile and relatively easy to prepare,” said lead scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, Alice Lichtenstein. They have also recently become much more expensive.
According to the U.S. Bureau of Labor Statistics, egg prices skyrocketed more than 28% in August compared to a year ago, with bird flu as the primary blame. Outbreaks in egg-laying chickens are affecting the supply nationally, increasing costs. The price of eggs for Americans has almost doubled compared to before the pandemic, with a dozen grade A large eggs costing an average of $3.20 now.
However, Ashley Walter, founder of Living with Ashley and holistic nutritionist, says eggs are still a moderately affordable source of lean, healthy protein. A carton provides three to four servings of protein for one individual. “It is important to have lean protein with your meals to keep you full and satiated,” Walter says.
You might feel the pinch during grocery store trips if you love eggs like I do.
Here is how to get the most benefit of the eggs you purchase — and how to make them last longer.
How long do eggs generally last?
Dietitian Julia Zumpano with the Cleveland Clinic Center for Human Nutrition says an excellent way to make eggs more affordable is to purchase locally farmed eggs or get them in bulk for cost savings. Then, you only need to ensure they will keep well.
Claire Edgemon, a dietitian at Baylor College of Medicine, says eggs still in the shell that are stored at a constant temperature of 40ºF will last for three to five weeks. If you are unsure whether to keep or toss your eggs, you can try this test for freshness: Submerge your egg in water. “If it sinks, it is fresh,” says Edgemon. If it floats, it has a pocket of air, and its quality has decreased.”
Zumpano says the best place to store your eggs in the shell is the back of your refrigerator. Ensure you keep them in their original carton. “Storing them in the egg holder in the door of the fridge exposes the eggs to temperature and air variations,” Edgemon says.
Can you freeze eggs to make them last longer?
You can freeze eggs to extend their shelf life; however, that requires some prep work. Eggs cannot be frozen in the shell. “The yolk contains no water, so it will form a gel instead of freezing,” Edgemon explains.
To freeze eggs, remove the shell and scramble them gently, placing them in freezer-safe containers and labeling them with the number of eggs as well as the date, Walter suggests.
Frozen eggs can last up to a year. “If you like egg whites, you can do the same with egg whites alone,” Walter says.
Naria Le Mire, a dietitian specializing in functional gut health, has her own favored method for freezing eggs: “Personally, I enjoy making egg bites or frittatas in bulk, freezing them, and reheating them as needed. “This not only helps prevent food waste but also makes meal prep faster and more cost-efficient.
When ready to use your frozen eggs, Walter recommends defrosting them overnight in the refrigerator. “For the egg whites, it is ideal to let them sit for 30 minutes at room temperature before using so that they respond to beating better,” Le Mire says.
Can you do anything else to help eggs last longer?
Besides freezing them, there are other steps you can take to lengthen the shelf life of eggs, particularly if you’re buying in bulk. Walter suggests four methods:
• Curing: Cure eggs in a mixture of sugar and salt, which preserves them.
• Storing in oil: In a sealed jar, submerge hard-boiled eggs in oil, like olive oil. This can maintain freshness and prevent oxidation for a longer period of time.
• Pickling: Hard-boiled eggs are picked in a spice and vinegar brine, which preserves them and adds a unique flavor.
• Dehydrating: Dehydrate eggs by scrambling them and drying them in a dehydrator (set it to 165ºF, the minimum temperature that kills salmonella safely). Then, use a blender to grind the dehydrated eggs into a powder, storing them in an airtight container. When you want to use them, you can simply rehydrate them with water.
Whatever method for preservation you choose, make sure to store the eggs in the refrigerator afterward.
What can you do with the yolks if you typically only cook with egg whites?
While egg whites deliver around half an egg’s protein, the yolk provides the other half, along with the majority of the minerals and vitamins, explains Edgemon. So, experts recommend using them in your cooking instead of just tossing them.
“Egg yolks are super versatile,” Walter says. “You can save them for two to four days in the refrigerator and use them to bake, make a salad dressing like a Caesar or a sauce like homemade mayonnaise or aioli, use as an egg wash” — brushing it on pastries and bread before baking — “make some seasonal ice cream or even make some eggnog to sip as the temperatures dip.”
Le Mire adds that egg yolks can also be utilized as a binder in recipes like meatloaf. “Being creative and preventing food waste is essential in this economy.”
Can purchasing packaged liquid egg whites save you money over a carton of eggs?
Liquid egg whites cost more than a carton of eggs; however, in some cases, they can be cost-effective, specifically if you’re only using egg whites and discarding the yolks, Le Mire says.
“For example, at Costco, you can get a pack of egg whites for about $12, which contains 60 servings!” says Le Mire. “By combining whole eggs and liquid egg whites in your meal planning, you can stretch your budget and reduce waste.”
Keep in mind that packaged liquid eggs do not last long after they are opened — around three days, Edgemon says — so if you don’t plan on using them rapidly, it may not save money in the long run.
Why are eggs worth the investment?
Eggs are a high-quality, complete source of protein, which means they contain all nine essential amino acids, which are the building blocks for muscle and bones, Walter explains. “Foods higher in protein boost your satiety levels and keep you fuller longer, so they lend to weight management,” adds Edgemon.
Additionally, eggs — particularly the yolks — contain several vitamins (riboflavin, A, pantothenic acid, folate, B12, B6, C, E, D) and minerals (calcium, zinc, phosphorus, selenium), Edgemon says. “The egg yolks also contain choline, a much-needed nutrient for metabolism, nervous system and liver health, and antioxidants lutein and zeaxanthin, which are helpful for eye health.”
The nutrient-dense food also contains healthy fats, including omega-3 fatty acids, which can help improve cardiovascular health.
What about cholesterol concerns?
Edgemon says that as far as concerns about cholesterol, research shows that eggs won’t negatively impact cholesterol levels for most individuals. Zumpano explains, “Since egg yolks contain cholesterol—the whites do not—it was once thought to avoid them to prevent high blood cholesterol values, but clinical research has proven that to be only an association. Data does not show that eggs can increase cholesterol unless eaten in excess.”
In fact, Edgemon adds, “Eggs have been shown to increase the healthy cholesterol [HDL].” Lichtenstein explains the historical target has been to consume fewer than 300 mg of cholesterol daily. This is close to the average intake in the United States already — “hence, the guidance changed from recommending eggs to be avoiding to [saying] it is fine to eat an egg a day or a couple of eggs every other day,” Lichtenstein says, “just as long as they are not accompanied by bacon or sausage, which are high in saturated fat.”
With that being said, if you have a family history of high cholesterol, Edgemon states it might be wise to limit the consumption of eggs. Increased cholesterol is more frequently linked to diets low in fiber and high in processed foods, says Le Mire — not eggs, particularly. “If someone is concerned about cholesterol levels, they should first review their intake of highly processed foods and fiber,” says Le Mire.
