Eating & Cooking Eggs
Eggs are essential to a healthy and well-balanced diet, providing many nutritional benefits for people of all ages. Whilst they are more commonly used at breakfast times, such as scrambled, poached, fried, omelette, soft and hard-boiled, they’re also popular options as snacks and for lunch and dinner eg; salads, frittatas, quiches, pies, and much more.
Eggs Incorporated promotes the benefits and use of eggs in New Zealand and is fully funded by NZ egg farmers through EPF. To learn more about the many nutritional benefits of eggs, cooking and storage tips, recipe ideas and inspiration visit the I Love Eggs website.
Tips for storing eggs
- Eggs should be stored away from direct sunlight and at a consistent 15 degrees Celsius, or below. It is best to store eggs in the refrigerator at home vs a bench top. Refrigerated eggs can be kept for 4-5 weeks past the packing date, or approximately 3 weeks from the date of purchase without any significant loss of quality.
- If you are storing them in the fridge, keep them in their cartons on a middle or lower shelf, rather than in the door of the fridge, so the temperature is more consistent. If you store eggs in the fridge, keep them in cartons on a middle or lower shelf for consistent temperature.
- It’s best to keep eggs away from strongly flavored or strongly smelling foods like onions.
- To properly store eggs, always keep the pointy end facing downwards. The blunt end of an egg has an air pocket that expands as the egg loses moisture during storage. When the air pocket is at the top, it can shift and may cause the air pocket to rupture, which increases the risk of the egg spoiling. By keeping the air pocket at the bottom, you can reduce the risk of spoilage.
- Eggs can be frozen, but not in their shells as the shells will crack and the eggs will deteriorate too much, rendering them unusable. To freeze eggs, they must be cracked and the whites and yolks must be beaten together or separated. Once mixed, the eggs can be poured into ice cube trays or similar containers for freezing and storage. The mixture can then be poured into ice cube trays or similar containers for frozen storage.
How do I know eggs are safe to eat?
The risk of getting food poisoning from consuming eggs in New Zealand is relatively low. However, it is better to take precautions when handling eggs due to the slight chance of Salmonella. The Egg Producers Federation recommends being cautious when preparing eggs, cooking them thoroughly whenever possible, and being extra careful when using raw eggs in recipes.
It is important to avoid buying eggs that have visible dirt, feathers, or bird droppings on them. It is mandatory for shell eggs to be visibly clean according to the law, so if the eggs appear dirty, you should return them to the store from where they were purchased.
In the rare event of Salmonella poisoning, the most probable source of contamination is from the outer shell of the egg. A recent study conducted by Environmental Science and Research found that none of the eggs examined contained Salmonella inside the egg, and only 1.8% of them had Salmonella present on the shell.
To check the freshness of a raw egg, place it in a bowl of water. Do this just before using it because the egg shell absorbs water. If the egg sinks or remains close to the bottom of the bowl, it is fresh, as the shell has not allowed air to enter gradually. If the egg rises to the top, it is advisable to discard it.
Do I need to wash eggs before using them?
No! The Egg Producers Federation (EPF) recommends that you don’t wash eggs before cooking. While eggs have a wonderful natural packaging they are actually porous and washing eggs risks introducing contaminants into the egg.
New Zealand commercial egg producers have very high on-farm egg production and cleaning standards and are not permitted to sell dirty eggs. You may however occasionally come across an egg that is slightly soiled or has a bit of fluff stuck to its shell. It is still okay to use – simply buff the egg gently with a dry, clean cloth to remove the soiling.
EPF Executive Director Michael Brooks explains more in this informative video clip.
What do I do if I am allergic to eggs?
If you or someone you know has an egg allergy it is important to know that many commercially prepared foods contain eggs. It is recommended to carefully read the food labels, as even small amounts of egg or egg products must be listed. Allergy NZ is a reliable source of information and can provide additional guidance.
Should I eat eggs while I am pregnant?
Yes! If you’re pregnant and considering eating eggs, it’s very important to remember to cook them first. Eating raw eggs is not recommended for expectant mothers. However, cooked eggs can be an excellent source of choline and iodine, which are important nutrients for fetal development. Just two whole eggs (including the yolk) can provide roughly half of your daily choline and iodine needs. The Ministry of Health recommends that pregnant women consume at least two servings of lean protein, such as eggs, per day to support a healthy pregnancy.
Are eggs bad for your cholesterol levels?
No! There is a common misconception that eating eggs raises cholesterol levels. Recent studies have shown that consuming one to two eggs per day does not increase total blood cholesterol or low-density lipoprotein cholesterol (also known as bad cholesterol) levels in healthy individuals. Based on this evidence, the NZ Heart Foundation now recommends including eggs as part of a balanced diet. Similarly, the Ministry of Health advises healthy adults to consume at least one serving of leans eggs, per day.
Based on current research, the Heart Foundation of NZ recommends that people in New Zealand who are at a higher risk of heart disease, such as those with Type 2 Diabetes, can safely consume up to six eggs per week as part of a heart-healthy diet. This amount is unlikely to significantly increase their risk of heart disease. For more details, please visit the Eggs Position Statement available on the heartfoundation.org.nz website or consult with a healthcare professional.
More information on High Blood Cholesterol is outlined in this informative EveryBody Patient Sheet, available to view or download on this link. Copies are also available at most health professionals’ clinics.
