Nutrient Dense

Iowa eggs are the nutritious, inexpensive, quick-to-cook, answer for any meal. In fact, it’s their compact 70 calorie package offering 13 essential vitamins and minerals, high-quality protein, and antioxidants, that make them one of the most popular foods in the World. And, they are perfect for just about everyone.

Egg Nutrition


We all know children can be picky, but with the flexibility eggs offer they are an easy way to get superior protein into their diet – a key to healthy growth – without an argument. You can keep it basic with scrambled, fried or hard-boiled eggs, or make them part of something amazing from pizza to pasta to yes, the thing kids won’t turn down – dessert. Plus, if you serve eggs for breakfast, evidence has shown that the nutrient-packed favorite increases focus and performance for your kids at school.


Are eggs safe for pregnant women? Yes! And there are HUGE benefits to women who consume eggs during pregnancy, and their babies. Naturally you have the protein needed for extra energy, but eggs are an excellent source of choline, a nutrient considered essential for normal fetal/infant brain development and for memory, even later in life. Pregnant women also must watch to make sure they do not become anemic, luckily eggs have the perfect mix of heme and non-heme iron which is well-absorbed – great during pregnancy and while breastfeeding.


Iowans who want to get healthy need look no further than the “Incredible, Edible, Egg” for the high-quality protein that fuels everything from weights to running. Two eggs at 140 calories and 14g of protein equal most “nutrition bars” on the market without all the added preservatives and artificial sweeteners. Frankly, egg protein is the standard by which all other protein sources measure themselves. Additionally, if you are simply cutting portion sizes and are looking for something to feel fuller longer and keep your energy up, the protein in eggs can handle that, and ultimately help you maintain a healthy weight.


Hens with brown feathers lay brown-shelled eggs, while white hens lay white-shelled eggs. But the color of an egg has no relationship to egg quality, flavor, or nutritional value.


Iowa eggs are great to have on hand all the time. They are quick, nutritious, and everyone loves them. But, you can keep an egg too long. Eggs are a perishable, and proper egg safety and handling is very important. The most frequently asked questions follow, but if you want more, visit

Q: How long can I keep eggs in the refrigerator?

A: Eggs, kept in their cartons in the refrigerator, will keep at least four weeks from purchase.

Q: How long can I keep hard-boiled eggs?

A: Once the eggs are cooked and cooled promptly, refrigerate the hard-boiled eggs in their shell and use within one week’s time. HINT: Fresh eggs may be difficult to peel. Eggs which have been refrigerated for a week to 10 days before cooking will usually peel more easily.

Q: How can I keep a fresh egg “FRESH”?

A: Eggs lose quality very quickly at room temperature, so buy eggs only from refrigerated cases. Take the eggs home and refrigerate promptly. Look for shells that are clean and whole. Buy as many eggs as you will use within a two to three-week period.

Q: What is the best way to store eggs?

A: Store eggs in their carton because eggs can absorb refrigerator odors. Do not keep eggs in the door of the refrigerator, where the temperature can fluctuate.

Q: Is it safe to eat raw eggs?

A: The risk of foodborne illness from eggs may increase with raw and lightly-cooked dishes. It’s best not to serve raw or lightly-cooked dishes made with eggs.