of the RDA for a man), 0.9 mg iron (5 percent of the RDA for a woman, 11 percent of the
RDA for a man) and seven grams protein. The fat in the egg is all in the yolk. The protein is
divided: four grams in the white, three grams in the yolk.
The Most Nutritious Way to Serve This Food
With extra whites and fewer yolks to lower the fat and cholesterol per serving.
Diets That May Restrict or Exclude This Food
Controlled-fat, low-cholesterol diet
Low-protein diet
Buying This Food
Look for: Eggs stored in the refrigerated dairy case. Check the date for freshness. NOTE:
In 1998, the FDA and USDA Food Safety and Inspection Service (FSIS) proposed new
rules that would require distributors to keep eggs refrigerated on the way to the store and
require stores to keep eggs in a refrigerated case. The egg package must have a “refrigera-
tion required” label plus safe-handling instructions on eggs that have not been treated to
kill Salmonella.
Look for: Eggs that fit your needs. Eggs are graded by the size of the yolk and the thick-
ness of the white, qualities that affect appearance but not nutritional values. The higher
the grade, the thicker the yolk and the thicker the white will be when you cook the egg.
A Grade AA egg fried sunny side up will look much more attractive than a Grade B egg
prepared the same way, but both will be equally nutritions. Egg sizes (Jumbo, Extra large,
Large, Medium, Small) are determined by how much the eggs weigh per dozen. The color
of the egg’s shell depends on the breed of the hen that laid the egg and has nothing to do
with the egg’s food value.
Storing This Food
Store fresh eggs with the small end down so that the yolk is completely submerged in the
egg white (which contains antibacterial properties, nature’s protection for the yolk—or a
developing chick embryo in a fertilized egg). Never wash eggs before storing them: The water
will make the egg shell more porous, allowing harmful microorganisms to enter.
Store separated leftover yolks and whites in small, tightly covered containers in the
refrigerator, where they may stay fresh for up to a week. Raw eggs are very susceptible to
Salmonella and other bacterial contamination; discard any egg that looks or smells the least
bit unusual.
Eggs