As spring brings Easter, many families begin planning egg hunts and decorating activities. But beyond the festive fun, eggs offer a variety of nutritional benefits that make them a valuable part of a healthy diet.
According to Texas A&M AgriLife Extension experts, a single large egg contains around 70 calories, 6 grams of high-quality protein, 5 grams of fat, and essential nutrients such as vitamin D, calcium, iron, and potassium. Egg protein is considered a “gold standard” because it contains all nine essential amino acids and is highly digestible by the human body.
“Eggs are one of the most affordable sources of protein and are incredibly versatile in the kitchen,” says Jenna Anding, Ph.D., a registered dietitian and professor with AgriLife Extension. “They provide important nutrients that support muscle health, brain function, and energy.”
Food Safety Tips
With egg-related activities rising during the holidays, it’s essential to keep safety in mind. Whether preparing hard-cooked eggs for dyeing or incorporating eggs into meals, proper handling and storage are key to preventing foodborne illness.
The U.S. Department of Agriculture and AgriLife Extension recommend the following guidelines:
- Hard-cooked eggs should be refrigerated within two hours of cooking and can be safely stored for up to seven days.
- When dyeing eggs, use only food-grade dyes and avoid decorating eggs that have cracked shells.
- If eggs are left out for more than two hours, especially during egg hunts, they should be discarded to avoid contamination.
Debunking Egg Myths
In the past, eggs were often scrutinized due to their cholesterol content. However, research has shown that for most people, dietary cholesterol has a limited impact on blood cholesterol levels. Instead, saturated and trans fats have a greater effect on heart health.
“Moderate egg consumption—about one egg per day—can be part of a balanced, heart-healthy diet for most individuals,” says Anding.
How to Include More Eggs in Your Diet
Eggs can be enjoyed in countless ways—from scrambled and poached to baked into casseroles, muffins, and more. For busy families, hard-boiled eggs make a quick, portable snack or protein in addition to salads and sandwiches.
Whether you’re decorating eggs this season or simply enjoying them at breakfast, eggs are a nutritious and safe choice when handled with care.
Learn more:
For more science-backed food and nutrition tips, visit https://nutrition.tamu.edu/extension/