Deviled eggs on cutting board with chive garnish.

Few whole foods get as much media attention as the chicken egg; this attention comes mainly because of its cholesterol content. Current research as well as consensus between major organizations, such as the American Heart Association, American Diabetes Association, and the 2020-2025 Dietary Guidelines for Americans, support egg consumption as part of a healthy diet.

Nutrition: Eggs provide 13 essential nutrients. The whites are high in protein (6 grams each), and the yolks provide choline, which is important in regulating mood, memory, muscle control, and supporting cell membrane integrity. Confabulation between eggs and heart health is likely due to the high in saturated fat foods we pair with eggs, like bacon, ham and butter.

Fun Facts: According to the Encyclopedia of Food and Culture, wild fowl were domesticated by the Chinese as early as 1400 BCE and eggs have been foraged since the dawn of humanity. The most expensive Fabergé egg was sold by Christie’s auction house in 2007 for $17.4 million USD. Shell color does not reflect quality, only bird breed, so brown eggs are no more nutritious than white.

FYI: Egg cartons are full of terms which can be confusing.

  • 90% of laying birds are caged for their productive lives.
  • Cage-free birds are housed indoors, uncaged with no access to outside, and are allotted one square foot each.
  • Free-range birds are given two square feet each and have access to an exterior pen.
  • Pasture-raised birds are given 100 square feet each and have easy access to the outdoors to forage for bugs. Because of this, pasture-raised eggs contain more Vitamins A and E as well as Omega 3 fats than other eggs.

Storage and Cooking Tips: Always store eggs small tip down as this protects the yolk. If hard boiling, use older eggs, as these will be easier to peel. If you notice a green sulfur ring on your hard-boiled eggs, they are overdone.

Click here for six quick and simple variations on a deviled egg!

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