- According to our Chef at McKay-Dee Hospital, there is no physical difference between the eggs when used in cooking. The flavor and texture is the same regardless of the variety of egg used.
- Nutrients in the egg can only be changed by altering feed given to the hens. Changing the environment, like the free range or cage free eggs, does not necessarily change the nutrition.
- Nutritionally enhanced eggs like the omega-3 provide more of the nutrients that are increased in the feed. The omega-3 fatty acid content of eggs can be increased by adding flax, fish oil or algae to the feed. This is a good alternative for people who don’t eat fish but want to increase their intake of omega-3 fatty acids.
- Pasteurized eggs are good to use when raw eggs are used in a recipe that will not be cooked, like homemade ice cream or mayonnaise. The heat processing kills most of the salmonella bacteria—and it may slightly decrease the amount of heat-sensitive vitamins but not significantly.
- Egg frittatas are a great way to use eggs.
- Add egg to a stir-fry. Simply whip a raw egg and drizzle into the stir fry for added protein.
- Broth soups—again whip the egg and stir it in. It adds protein and improves the consistency
- Top Ramen can be greatly improved by adding frozen vegetables while the noodles are cooking and stirring in a raw egg at the end (drain liquid if desired before adding egg). Only add half the seasoning packet to reduce the sodium. Or, make your own by boiling pasta, add in vegetables to cook and after draining add the whipped egg.
- In South America they serve a fried egg on top of rice. It is delicious with a little salt and pepper. Improve it by using brown rice or basmati rice, use cooking spray to “fry”, using herbs for seasoning and adding vegetables on the side.
Source: U.S. Department of Agriculture, Agricultural Research Service, 2010. USDA National Nutrient Database for Standard Reference, Release 23. Nutrient Data Laboratory Home Page: http://www.ars.usda.gov/nutrientdata
Discrepancies between nutrient levels in the white+yolk vs. the whole egg are due to sampling error.