Egg Nutrition

Eggs 101 – Egg Nutrition Basics Eggs are an all-natural source of high-quality protein and a number of other nutrients, all for 70 calories per large egg. Cost-effective and versatile, the unique nutritional composition of eggs can help meet a variety of nutrient needs of children through older adults. ​ Plus, eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. ​ Take a look at some quick egg nutrition facts. Cardiometabolic Health Egg Allergies Eggs Across The Lifespan Nutrients In Eggs Nutritious Dietary Patterns Physical Performance Weight Management & Satiety Frequently Asked Questions

Eggs and foodborne illness Eggs and Foodborne Illness Q: What is foodborne illness? ​ A: All foods have the ability to carry microorganisms (like bacteria and viruses) or toxins that can potentially cause illness. Foodborne illness can result if microorganisms or toxins are introduced to food or if bacteria are allowed to grow in or on food. Common symptoms of foodborne illness include headache, nausea, vomiting, diarrhea and cramps. The egg community follows several programs to reduce foodborne illness and produce safe eggs. ​ Proper cooking and handling of eggs is important to greatly reduce the risk of foodborne illness. Cook eggs thoroughly until the white and the yolk is firm. ​ ​ Q: How do bacteria, like Salmonella, infect eggs? ​ A: Bacteria can be both on the outside and inside of a shell egg. Eggs are washed and sanitized at the processing plant to clean off any contamination of the outside of an egg. Bacteria can also be inside an uncracked, whole egg. Eggs may be contaminated by transfer of bacteria within the hen’s ovary or oviduct before the shell forms around the yolk and white. Scientists have found that Salmonella Enteritidis has the ability to grow both in the egg yolk and white. ​ Proper cooking and handling of eggs is important to greatly reduce the risk of foodborne illness. Cook eggs thoroughly until the white and the yolk is firm ​ ​ Q: What part inside the egg carries bacteria? ​ A: If bacteria is present, it is usually in the yolk, according to researchers, because the yolk contains nutrients bacteria need to grow. Bacteria have also been found to grow in the white, but not as often as in the yolk. Egg Safety Center and FDA advise not to eat raw or undercooked egg yolks and whites, or products containing raw or undercooked eggs. ​ Proper cooking and handling of eggs is important to greatly reduce the risk of foodborne illness. Cook eggs thoroughly until the white and the yolk is firm ​ ​ Q: How does Salmonella infect eggs? ​ A: Salmonella are found in the intestinal tracts of animals, birds, reptiles, insects and humans. Salmonella may be found on the outside of the egg shell before the egg is washed, or it may be found inside the egg if the hen was infected prior to egg laying. Proper cooking and handling of eggs is important to greatly reduce the risk of foodborne illness. Cook eggs thoroughly until the white and the yolk is firm. ​ ​ Q: What will happen if I eat an egg containing Salmonella? A: Symptoms of salmonellosis include abdominal cramps, diarrhea, nausea, vomiting, chills, fever and/or headache within six to 72 hours after eating the contaminated food. The symptoms usually last only a day or two in healthy people but can lead to serious complications in young children, pregnant women, the elderly and others with compromised immunity. ​ Proper cooking and handling of eggs is important to greatly reduce the risk of foodborne illness. Cook eggs thoroughly until the white and the yolk is firm. ​ ​ Q: What usually causes salmonellosis? ​ A: Chicken, eggs, pork, cheese, cantaloupe, tomatoes, alfalfa sprouts, orange juice and cereal have all been linked to outbreaks of salmonellosis. Human carriers can transmit some types of salmonellosis. Salmonella can easily spread from one food to another, too. The majority of reported salmonellosis outbreaks involving eggs or egg-containing foods have occurred in food service kitchens and resulted from inadequate refrigeration, improper handling and/or insufficient cooking. The egg community follows several programs to reduce Salmonella bacteria and produce safe eggs. ​ Proper cooking and handling of eggs is important to greatly reduce the risk of foodborne illness. Cook eggs thoroughly until the white and the yolk is firm. ​ ​ Q: What is being done about Salmonella in eggs? ​ A: The egg industry, the public health community and government agencies have been working diligently to help prevent Salmonella Enteritidis (SE) in eggs. This includes egg safety programs at all steps, from farms through food preparation. Egg farmers procure Salmonella-free chicks, implement protocols for biosecurity and pest control, clean and disinfect poultry houses, and vaccinate chicks. Eggs are held at low temperatures following lay, during transport to the processing plant, and after packing to protect against the rare cases of SE in eggs. The public health community educates on safe food-handling practices. Along with state agriculture departments, the U.S. Department of Agriculture (USDA) and the Food and Drug Administration (FDA) have developed national standards with the goal of reducing egg-related salmonellosis. Scientists continue to conduct research to discover how SE gets into flocks and how its presence might be further reduced. ​ Proper cooking and handling of eggs is important to greatly reduce the risk of foodborne illness. Cook eggs thoroughly until the white and the yolk is firm. ​ ​ Q: Can shell eggs be pasteurized or irradiated to destroy Salmonella? ​ A: Yes. The U.S. Department of Agriculture (USDA) states pasteurized in-shell eggs can be safely used in recipes calling for raw eggs. The Food and Drug Administration (FDA) states that irradiation can effectively eliminate organisms that cause foodborne illness, such as Salmonella and Escherichia coli (E. coli). ​ ​ Q: Are egg products pasteurized? ​ A: All egg products are required by law to be pasteurized. Approximately one-third of all eggs produced in the U.S. are broken and further processed to make egg products sold as retail or food service items or as ingredients for commercial food manufacturers. These may be whole eggs, egg whites or egg yolks, and they may be liquid, frozen or dried. The safety of egg products is regulated by the USDA Food Safety Inspection Service. ​ ​

Egg Allergies An average of two percent of the population under age five develops an egg allergy. However, most children outgrow their egg allergy by late childhood. ​ Despite the allergenicity of foods such as eggs, experts do not encourage avoiding these foods when introducing solids to infants. According to the 2016 National Academies of Science, Engineering, & Medicine food allergy report , there may be “benefits of introducing allergenic foods in the first year of life to infants when a child is developmentally ready: around 6 months of age, and not before 4 months.” This is based on studies showing a possible decrease in the development of food allergies when food allergens are introduced at 4 to 6 months of age. This advice is consistent with recommendations from the American Academy of Pediatrics. ​ Additional information on all food allergies and their symptoms is available at FARE-Food Allergy Research & Education and the National Institute of Allergy and Infectious Diseases .

About Alison Consumer Trends According to consumer research, nearly 90% of Americans believe eggs are a nutritious choice for breakfast, and 82% believe eggs are a healthier breakfast than cereal. Clearly, shoppers are looking for more protein in the morning, and they are increasingly interested in the fact that: ​ ​ Eggs are all-natural Eggs are a good source of high-quality protein Eggs are a good source of Vitamin D Eggs are gluten-free Eggs are 70 calories ​ ​ ​ ​ ​ Egg purchase frequency continues to trend upwards, with the percentage of Heavy Egg Users (3+ cartons per month) increasing by 18% from 2009 to 2013, Medium Egg Users (2 cartons/month) increasing by 10%, and Light Egg Users (Less than 2 cartons/month) decreasing by 28% over that same timeframe. ​ On average, respondents are eating/serving 5.5 eggs for breakfast during the workweek and 3.1 eggs on weekends – which is the equivalent of approximately three dozen eggs per month. ​ ​ ​ ​

More about Eggs Appearance/ missing eggs Egg safety miscellaneous Egg storage and handling General egg production questions Eggs FAQs

Egg Nutrients Eggs are incredible when it comes to nutrition. ​ Eggs are all-natural, and one egg has lots of vitamins and minerals—all for 70 calories. The nutrients in eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. At less than 15 cents apiece, eggs are an affordable and delicious breakfast option. ​ The protein in eggs is the highest-quality protein found in any food. The high-quality protein in eggs provides the energy families need to perform their best on important days. Nutrient-rich, all-natural eggs are a welcome addition to any diet. The nutrient package of eggs aids in the following: ​ Weight management: The high-quality protein in eggs helps you to feel fuller longer and stay energized, which contributes to maintaining a healthy weight. (1) Muscle strength and muscle-loss prevention: Research indicates that high-quality protein may help active adults build muscle strength and help prevent muscle loss in middle-aged and aging adults. (2) Healthy pregnancy: Egg yolks are an excellent source of choline, an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide about 250 milligrams of choline, or roughly half of the recommended daily intake for pregnant and breastfeeding women. (3) Brain function: Choline also aids the brain function of adults by maintaining the structure of brain cell membranes, and is a key component of the neuro-transmitter that helps relay messages from the brain through nerves to the muscles. (4) Eye health: Lutein and zeaxanthin, two antioxidants found in egg yolks, help prevent macular degeneration, a leading cause of age-related blindness. Though eggs contain a small amount of these two nutrients, research shows that the lutein from eggs may be more bioavailable than lutein from other food sources. (5) REFERENCES ​ Weigle DS, et al. 2005. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 82:41-48. Evans WJ. 2004. Protein Nutrition, Exercise and Aging. J Am Coll Nutr. 23(6)601S-609S. Zeisel SH. Choline: Critical role during fetal development and dietary requirements in adults. Annu Rev Nutr, 2006; 26:229-50. Moeller SM, et al. 2000. The Potential Role of Dietary Xanthophylls in Cataract and Age-Related Macular Degeneration. J Am Coll Nutr. 19(5):522S-527S. Chung HY, et al. Lutein bioavailability is higher from lutein-enriched eggs than from supplements and spinach in men. J Nutr. 2004; 134:1887-1893

Health & Nutrition New USDA study shows eggs have 14% less cholesterol and more vitamin D. ​ The amount of cholesterol in a single large egg has decreased by 14 percent according to the new United States Department of Agriculture (USDA) nutrition data*. Consuming an egg a day fits easily within dietary guidance, which recommends limiting cholesterol consumption to 300 mg per day. Egg Nutrients Egg Nutrient Chart Here's to your health Cracking the Cholesterol Myth Research Snapshot What the Numbers Reveal

An Egg a Day is MORE Than Okay! Even though eggs are not the major contributor of cholesterol in the American diet, over the last 35 years eggs have become the visual icon of high cholesterol, both dietary and blood cholesterol, and many consumers have responded by limiting, or eliminating eggs from their diets. U.S. Department of Agriculture data show that meat, poultry and fi sh together account for nearly 45% of cholesterol intake, compared to under 36% for eggs. (1) Between 1970, when the public fi rst started hearing the diet-cholesterol message, to 1995, egg consumption decreased 24%, from 311 to 238 eggs per person per year. The message to limit dietary cholesterol had been so effective that recent surveys show that 45 to 50% of consumers considered dietary cholesterol “a serious health risk.” And since everyone seemed to replay the same nutritional messages, “less than 300 mg per day of dietary cholesterol and no more than 3 to 4 whole eggs a week,” consumers assumed that the recommendations must be not only science based but also proven safe and effective. Today as we are learning about many aspects of the more traditional conventional wisdom in nutrition, the proscriptions against eggs and dietary cholesterol are coming under increased scrutiny as new research not only questions the validity of old concepts but presents documented evidence that the old theories don’t hold up well to rigorous scrutiny. ​ Today, as scientific investigation and statistical analytical methodologies have improved, research studies provide a more accurate perspective of the biological processes involved in diet-disease relationships. In fact, a 2007 observational study of 9,734 people conducted by researchers at the University of Medicine and Dentistry of New Jersey, found no increased risk for stroke, ischemic stroke or coronary heart disease when subjects ate 6 or more eggs per week. The researchers concluded that “the lack of relationship between egg consumption and cardiovascular diseases may be attributable to lack of association between serum cholesterol and egg consumption”. (2) Over the years there have been numerous reports that egg consumption is not related to either plasma cholesterol levels or coronary heart disease (CHD) incidence. Epidemiological surveys across cultures, such as the Twenty Countries Study, (3) reported that dietary cholesterol and egg consumption were related to cardiovascular disease mortality using simple correlation analyses but, when multivariate analyses were included correcting for saturated fat calories, there were no relationships between CHD and either dietary cholesterol or egg intakes. Data from the Framingham Heart Study, (4), (5) the Multiple Risk Factor Intervention Trial (MRFIT) (6), the Lipid Research Clinics Prevalence Trial (7), the Alpha-Tocopheral, Beta- Carotene Cancer Prevention Study,8 the Nurses’ Health Study,8 and the Health Professionals Follow-Up Study (8) all reported that dietary cholesterol intake was not related to either plasma cholesterol levels or CHD incidence. ​ In 1999 Hu and colleagues at the Harvard School of Public Health reported in the Journal of the American Medical Association (JAMA) an analysis of data from the Nurses’ Health Study and the Health Professionals Follow-Up Study on the relationships between weekly egg consumption and CHD and stroke incidences. (9) The Nurses’ Health Study included 80,082 nurses aged 34 to 59 years at study onset followed for 14 years (1980-1994) and the Health Professionals Follow-Up Study involved 37,851 males aged 40 to 75 years in 1986 and followed for 8 years (1986-1994). The investigators determined daily egg consumption from multiple food-frequency questionnaires and measured incidences of nonfatal myocardial infarction, fatal CHD, and stroke in the two study populations. The investigators reported that after adjustments for age, smoking, and other potential CHD risk factors, there was no evidence for a significant relationship between egg consumption and risk of CHD or stroke in either men or women. The researchers concluded “that consumption of up to one egg per day is unlikely to have substantial overall impact on the risk of CHD or stroke among healthy men and women.” Using data from subgroup analyses, the authors noted an increased risk of CHD associated with higher egg consumption among study participants with diabetes (following an ad libitum diet) but not in those with hypercholesterolemia or excess body weight. The findings by Hu et al.9 add to an ever increasing body of evidence indicating a null relationship between egg consumption and CHD risk. The fact is that most industrialized countries have reviewed the experimental and epidemiological evidence and their nutrition experts determined that dietary cholesterol restrictions are unnecessary for a heart healthy diet. (10) In addition, studies are now showing that restricting eggs from the diet can have negative nutritional effects. The protein quality of eggs is the highest value in the supermarket, and it’s available at the lowest price. Eggs have high nutrient density providing 13 different vitamins and minerals in excess of the caloric contribution. Eggs are a source of biologically available lutein and zeaxanthin which help protect eyes against age related macular degeneration, a leading cause of blindness in the elderly. In addition, eggs are an excellent source of choline, an essential nutrient needed for fetal brain and memory development and prevention of neural tube defects. And what else is there in an egg which nature has included to optimize embryonic development?: cholesterol (Should eggs be considered nature’s original “functional food”?) ​ And surely, if eggs increased the risk of CHD then countries with higher per capita egg consumption should have high rates of CHD. In fact, it turns out to be just the opposite. The countries with the highest per capita egg intakes are Japan #1, then Spain and France, countries with very low rates of CHD mortality compared to the USA. As the articles in this issue of Nutrition Realities show, there are many reasons to include eggs in a healthy diet. And for segments of the population who are at nutritional risk, the elderly, growing children, low income families, and those with serious illnesses, excluding an affordable, nutrient dense source of high quality protein and a variety of essential nutrients makes very little sense and is unjust. Our current understanding of the relationships between diet and CHD has moved beyond the simplistic view that dietary cholesterol equals blood cholesterol, and shifted towards an emphasis on saturated fats, obesity, and a sedentary lifestyle in CHD risk. Consider, that by giving the public one less ineffective dietary issue to concentrate on it may actually increase their awareness of some of their more risky behaviors. Slowly but surely, and with an ever expanding body of scientifi c evidence, eggs are coming back to their rightful place in the American diet. And for all those people who have been avoiding a food they enjoy, this will be a valuable shift in the conventional wisdom which will allow them to again welcome eggs back into their heart healthy diet. ​ REFERENCES: ​ U.S. Department of Agriculture/Center for Nutrition Policy and Promotion, Nutrient Content of the U.S. Food Supply, 190902004. Home Economics Research Report No. 57, February 2007. ​​ 1. Qureshi AI. Regular egg consumption does not increase the risk of stroke and cardiovascular diseases. Sci Monit, 2007, 13(1):CR1-8 Hegsted DM, Ausman LM. Diet, alcohol and coronary heart disease in men. J Nutr 1988;118:1184-1189. Millen BE, Franz MM, Quatromoni PA, et al. Diet and plasma lipids in women. Macronutrients and plasma total and low density lipoprotein cholesterol in women: The Framingham nutrition studies. J Clin Epidemiol 1996;49:657-663. Dawber TR, Nickerson RJ, Brand FN, Pool J. Eggs, serum cholesterol, and coronary heart disease. Am J Clin Nutr 1982;36:617-625. Tillotson JL, Bartsch GE, Gorder D, Grandits GA, Stamler J. Food group and nutrient intakes at baseline in the Multiple Risk Factor Intervention Trial. Am J Clin Nutr 1997;65(1) Suppl:228S-257S. Esrey KL, Joseph L, Grover SA. Relationship between dietary intake and coronary heart disease mortality: Lipid research clinics prevalence follow-up study. J Clin Epidemiol 1996;49:211-216. Pietinen P, Ascherio A, Korhonen P, et al. Intake of fatty acids and risk of coronary heart disease in a cohort of Finnish men — The alpha-tocopherol, beta-carotene cancer preventionstudy. Am J Epidemiol 1997;145:876-887. Hu FB, Stampfer MJ, Manson JE, et al. Dietary fat intake and the risk of coronary heart disease in women. N Engl J Med 1997;337:1491-1499. Ascherio A, Rimm EB, Giovannucci EL, Spiegelman D, Stampfer M, Willett WC. Dietary fat and risk of coronary heart disease in men: Cohort follow up study in the United States. BMJ 1996;313:84-90. Hu FB, Stampfer MJ, Rimm EB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA 1999;281:1387-1394. Klein C, The Scientifi c Evidence and Approach Taken to Establish Guidelines for Cholesterol Intake In Australia, Canada, The United Kingdom and the United States, Life Science Research Offi ce, November 2006.

Frequently Ask Questions Ask the Doctor Dr. Glenn Froning, is a world-renown expert on everything about eggs. The author of over 200 scientific publications and articles on poultry meat and eggs, he is a Professor Emeritus in the Department of Food Science and Technology at the University of Nebraska and the Food Science and Technology Advisor to the American Egg Board. Dr. Froning also answers the Board’s EGGSolutions™ Hotline. Please call him for information about egg products properties in processing, handling, and storage. Q: What affects the foaming properties of egg whites? ​ A: Egg white is sensitive to high temperatures. Thus, pasteurization temperatures must be closely controlled. Yolk contamination needs to be below 0.05% to avoid loss of foaming properties. Surface active agents are generally added to liquid and dried egg white to improve foaming properties. ​ Q: Which works best, shell eggs or egg products? ​ A: Egg products are pasteurized to eliminate Salmonella contamination and can be tailored to specific functional needs. Egg products also are labor saving. Therefore, food safety and convenience makes egg products the best choice. ​ Q: Are there egg products specifically formulated for a specific function? ​ A: Yes, for example, egg white may be processed to produce optimum foaming properties. Salted yolk is often preferred by mayonnaise firms. Knowing a user’s need, the egg industry can formulate products to that specific function. ​ Q: What effects do pasteurized egg products have on baking? ​ A: Egg white proteins are susceptible to heat damage which may adversely affect foaming properties. However, addition of whipping agents such as sodium lauryl sulfate and triethyl citrate will help restore foaming properties. Pasteurization of whole egg and yolk products does not affect baking properties. ​ Q: Are there any functional differences in using dried egg products versus liquid products? ​ A: Functional attributes are quite similar. The choice of the user largely depends on how they fit into a specific application. For example, a cake mix manufacturer would prefer a dried egg product. Also, if storage space is a concern, dried products may be the choice. ​ Q: Are there any functional differences in using liquid egg products versus frozen egg products? ​ A: Freezing does not change egg white functionality. The functional properties of plain egg yolk or whole eggs are minimally affected by freezing. Salted egg yolk, that has been frozen, generally has better emulsifying abilities. Functionality in sponge cakes and custards are not adversely affected by using frozen egg products. ​ Q: Does freezing or pasteurization of egg yolk or whole eggs affect emulsification properties? ​ A: Pasteurization of yolk or whole eggs has been shown to have minimal effect on emulsifying properties. Previous research has shown that emulsification properties of salted yolk or whole eggs are not adversely affected by freezing.