EggsNutrition and Food Prep 1

Egg Pre-Quiz (True or False)

1. A U.S. Grade A Large egg is better than a U.S. Grade A Medium Egg

2. A Grade B egg will be just as nutritious as a Grade A egg

3. For best quality, store eggs promptly with large end up in the fridge

4. All eggs in a carton marked “Large” are identical in size5. All cartons marked “Grade A” have been officially

graded.6. Eggs are no good after a week in the fridge7. Shell color does not effect the nutritive value or quality

of eggs

Egg Nutrition• Eggs contain the following nutrients:

– Protein: Builds and repairs cells in the body– Fat : Comes primarily from the Yolk– Vitamin A: Helps your vision– Vitamin D: Gives you strong bones and

teeth– Riboflavin: Helps body metabolize nutrients– Iron: Helps create new blood cells– Phosphorous: Helps your body metabolize

nutrients

How to Make Eggs Healthy!

• Egg Yolks vs. Egg Whites– Calories: 55 - Calories: 17– Fat: 4.5 g - Fat: 0.1 g– Saturated Fat: 1.6 g -

Saturated Fat: 0 g– Cholesterol 210mg -

Cholesterol:0.0mg– Protein: 2.7g - Protein: 5 g

Egg Composition

Grading of Eggs

• Eggs are graded by the USDA and determined by interior and exterior quality.

• Eggs are examined using a method called “candling” and sorted according to the grade.

• Grade AA-Highest Quality• Grade A- Average Quality• Grade B- Below Average Quality

What to look for…

• A high quality egg will have:– A yolk that stands high– High portion of thick albumen– Small portion of thin albumen– Does not break spread all over when

cracked

Egg Sizes• Cartons are labeled by weight only• The eggs will not be identical in size

– Sizes include:– Jumbo: 30 ounces per dozen– Extra Large: 27 ounces– Large: 24 ounces– Medium: 21 ounces– Small: 18 ounces– Peewee: 15 ounces

Color of Eggs

• Are brown eggs better than white eggs?– NO! Brown eggs come from a different breed of

chicken– They are the same in structure and nutrition– Stores usually charge more because brown eggs

usually come from healthier farms with free range chickens

– You should always by organic, free range eggs because you know they are coming from ethical farmers

– Ethical farming drastically reduces the risk sickness

Egg Recall in Iowa

• In 2010, millions of eggs were recalled from farms in Iowa due to a Salmonella outbreak.

• This outbreak was caused by poor sanitary conditions from unethical farming practices

Egg Storage

• Discard any cracked eggs• Store eggs in the carton• Discard any eggs stuck in the carton• Keep eggs away from strong odors• Store eggs in the refrigerator• Store eggs with the large end

pointing up.

What do Eggs do in Cooking?• Foam

– Eggs beaten in a cold bowl will coagulate to create a stiff peak like in meringues

• Emulsifier– Whisking the egg coagulates the proteins creating a

solid structure, such as mayo, dressings, etc. • Leavening Agent

– Gently beating the eggs will create a foam like structure for soufflés.

• Thickener– Eggs mixed with milk will thicken for custards

• Binder– Eggs mixed with ingredients will bind them together

such as meatloaf.

How to Cook Eggs• Scrambled

– Should be large, light and fluffy• Poached

– Gently boiled in water• Fried

– Cooked in butter, most unhealthy choice• Hard Boiled

– Cooked in boiling water in the shell• Omelets

– Beaten eggs cooked with other ingredients