Healthy Children - July 2011

Eggs in the Diet

Eggs are an inexpensive source of protein and an important source of vitamins B12 and E. The one draw back to eggs is the cholesterol. The yolk of the egg contains about two-thirds of the total suggested daily maximum intake of cholesterol.

In the past research has shown that saturated fat has a greater effect on blood cholesterol levels than dietary cholesterol and eggs are not a major source of saturated fat.

All of the fat and cholesterol in the egg is in the yolk. The egg white is almost all protein and is low in calories. Egg whites can be used regularly in the diet by almost anyone. Two egg whites are equal to one whole egg.

Egg Safety

In recent years there has been increased concern about salmonellosis in eggs. Previously, it was thought this bacterium was found only in eggs with a cracked shell. We now know the bacteria can be in uncracked eggs.

To reduce the risk of foodborne illness from salmonella, follow these simple rules:

  • Avoid eating raw eggs and foods containing raw eggs.
  • Cook eggs thoroughly until both the yolk and white are firm.
  • Substitute pasteurized eggs or egg substitutes in recipes that will not be cooked.
  • Wash hands thoroughly before and after handling eggs
  • Check eggs carefully before buying and before use - discard any that are cracked or broken.
  • Store eggs in the original carton in the coldest part of the refrigerator.
  • Keep fresh eggs refrigerated.
  • Remember cooked eggs should not stay out of the refrigerator for more than a total of two hours.
  • Hard cooked eggs should be refrigerated and used within one week. Store the cooked eggs in the carton or covered container.


Egg Salad Filling

Serves 2
4 hard cooked eggs

2 Tbsp. sweet pickle relish or chopped pickles
3 Tbsp. fat-free mayonnaise or salad dressing
1 tsp. prepared mustard
dash of pepper
1. Hard cook eggs (see directions below). Cool. Peel and finely chop eggs using knife.
2. Place finely chopped eggs in mixing bowl. Add relish, mayonnaise, mustard and pepper.
3. Mix all ingredients together lightly, using a table fork. Cover and refrigerate until you are ready to use.
4. Serve on crackers or sliced bread.
Nutrition Facts Per Serving
Calories 190
Fat 11g
Calories from Fat 100
Sodium 420mg
Total Carbohydrates 7g ~ Fiber 1g


Hard-Cooked Eggs
1. Choose only unbroken eggs.
2. Put unbroken eggs in a single layer in pan.
3. Cover eggs with cold water (this helps prevent cracking) so water is at least one inch above eggs.
4. Heat to boiling.
5. Turn heat off and, if necessary, remove from burner to prevent further boiling. Cover pan and let eggs sit in hot water for 20 minutes.
6. Quickly run cold water over cooked eggs until cooled.
7. Store un-eaten eggs in the refrigerator.


Reprinted with permission by University of Illinois-United States Department of Agriculture-Local Extension Councils Cooperating. This material was funded by USDA’s Food Stamp Program.