An Egg Nutrition Quiz – Crack the Myths about Eggs

Quiz by Sarah Haan, Registered Dietitian

 Scramble your brain and check your knowledge about the edible egg with this quiz! Although eggs are fighting a bad reputation from years past, they are making a staggering comeback in the health-conscious world. See if the facts in quiz are everything you’d egg-spect!

True or False: Eggs can absorb flavors and smells from your fridge.


Explanation – True
Eggshells have more than 17,000 pores. Keeping them in open air in the fridge next to last night’s salmon may yield a fishy-tasting omelet the next morning. Storing your eggs in the carton can help keep them fresh and tasty. It’s safest to keep eggs on the middle or bottom shelf of the fridge, not in the door, where temperatures often rise above the recommended 37 degrees Fahrenheit.

A green-colored ring around the yolk of a hard-boiled egg is caused by…

A  – Overcooking
B – Using spoiled eggs
C – Boiling eggs in water with high iron content
D – Thin eggshells
All of the above
Both A and C

Explanation – Both A and C
Both overcooking and using water with a lot of iron will leave you with a greenish-colored yolk. Although still safe to eat, it sometimes looks less than appetizing. To achieve perfectly hard-boiled eggs, place your eggs in a 2-3 quart pot full of cold water. Heat your eggs to a rolling boil. Remove from heat and let them stand, covered, for 12 minutes. Immediately drain the eggs and place them in your refrigerator. Don’t forget to mark them so everyone knows they’ve been boiled!

True or False: Brown eggs and white eggs have the same nutritional value.


Explanation – True
The breed of chicken determines the color of the eggshell but not the nutrients. Brown eggs tend to cost more because it takes more feed for the chickens to produce the slightly larger eggs.

True or False: Eggs are a lower-quality protein than poultry, beef, fish, and beans.


Explanation – False
Egss are exceptionally high protein. In fact, the only source of protein higher in quality than eggs is a mother’s breast milk. Amino acids are the building blocks of protein in our body, and eggs contain all nine of the essential amino acids – the ones our bodies cannot produce.

How many omelets were made in 30 minutes to set the record for fastest omelet maker in the “Guinness Book of Records?


Explanation – 427
Howard Helmer holds the world record for most two-egg omelets made in 30 minutes. This goes to prove that you can make eggs into a meal in a flash! You may not be able to whip up one omelet every 23.7 seconds as Helmer did, but you can definitely turn out a healthy meal for one or six in less than 30 minutes. Try amping up your omelet with fresh or frozen vegetables like chopped spinach, mushrooms, peppers and onion. Top with a bit of salsa for a little variety.

Eggs contain all of the following vitamins EXCEPT:

Thiamine (vitamin B1)
Vitamin C
Vitamin D
Folate (vitamin B9)

Explanation – Vitamin C
Eggs provide some of every vitamin above with the exception of vitamin C. They are one of the few dietary sources of vitamin D and are an excellent source of B vitamins. You’ll also get several of the minerals your body needs to function, including calcium and phosphorus for bone health.

True or False: The majority of the fat found in an egg is saturated fat.


Explanation – False
Approximately 64% of the 5 to 6 grams of fat in one large egg is unsaturated fat. Most of this fat is found in the yolk, leaving the egg white virtually fat free. Just one whole egg will give you almost 1 gram of heart-healthy linoleic acid.

True or False: The nutrient content of an egg depends mostly on whether or not the eggs come from free range chickens.


Explanation – False
The terms “free-range,” “vegetarian-fed” and “organic” are all on egg cartons these days. While free-range does mean the chicken is not caged, it does not necessarily mean that the chicken roams outdoors (it only has access to open space at some point each day). A chicken’s feed is what affects the nutritional quality of its eggs. The label “vegetarian-fed” ensure no animal by-products are fed to the chickens laying the eggs, and “organic” means the chicken’s feed is organic.

Which of the following is NOT a method of preparing eggs?


Explanation – brined
Brining is similar to marinating and means a food is soaked in a salty solution. It’s usually used to prepare meats. While you can’t brine eggs, there are more 100 other ways to prep them, making eggs one versatile food! Use them for breakfast, lunch, dinner or snacks. Try sunny-side up, boiled, coddled, poached, deviled, and eggs Benedict. Whip up a vegetable quiche for breakfast, coat some whole grain bread in egg and enjoy French toast topped with fresh fruit, toss boiled eggs in your salad or wrap, or scramble eggs in your vegetable stir-fry.

True or False: Because they are high in cholesterol, eggs, especially the yolks, should be avoided at all costs.


Explanation – False
In the past, people thought that because eggs are high in dietary cholesterol, they were not a heart-healthy protein option. We now understand that saturated and trans fats are more responsible for raising your cholesterol levels than dietary cholesterol, and an egg a day (which has a mere 1.5 grams saturated fat) is a healthy habit for most people. Even though most of the fat is found in the yolks, it’s important to include them! Most of the vitamins and minerals, as well as 40% of the protein, call the yolk home.

How was your knowledge about eggs?

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