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Eggs are a good source of protein, but it's important to store, handle and prepare them properly.
Eggs are good to include in a balanced diet. As well as being a source of protein, they also contain vitamins and minerals. They can be part of a healthy meal that's quick and easy to make.
However, to avoid any risk of food poisoning, it's important to store, handle and cook eggs properly. This especially applies to vulnerable groups, including the very young, the unwell, pregnant women and elderly people.
Eggs are a good source of:
There is no recommended limit on how many eggs people should eat. But to get the nutrients you need, make sure you eat as varied a diet as possible.
You can learn more about healthy eating in A balanced diet.
Eggs and cholesterol
Eggs contain cholesterol, and high cholesterol levels in our blood increases our risk of heart disease. However, the cholesterol we get from food – including eggs – has less effect on the amount of cholesterol in our blood than the amount of saturated fat we eat.
If your GP or health professional has told you to watch your cholesterol level, your priority should be to cut down on saturated fat. You can get advice in Eat less saturated fat.
If you are eating a balanced diet, you only need to cut down on eggs if you have been told to by your GP or dietitian.
Eating raw eggs, eggs with runny yolks, or any food that is uncooked or only lightly cooked and contains raw eggs can cause food poisoning, especially in anyone who is:
This is because eggs may contain salmonella bacteria, which can cause serious illness.
When eating raw or lightly cooked eggs, using pasteurised eggs minimises this risk, because the pasteurisation process kills salmonella. Pasteurisation is a heat treatment that uses high temperatures to kill bacteria. Most eggs are not pasteurised, so the only way to be sure you are getting them is to ask the retailer.
Pasteurised eggs are available from some supermarkets. They can also come in liquid, dried or frozen form.
If you are preparing food – especially food that won’t be cooked or will only be lightly cooked – for people who might be at risk, you can choose pasteurised egg as the safest option.
When using normal, unpasteurised eggs, bear in mind the importance of:
People who are not in vulnerable groups who eat soft-boiled eggs or foods containing lightly cooked eggs should not experience any health problems, but cooking eggs thoroughly is the safest option if you are concerned about food poisoning.
Foods containing raw eggs
Foods that are made with raw eggs and then not cooked, or only lightly cooked, can cause food poisoning. This is because any bacteria in the eggs won't be killed.
Any of the following might contain raw eggs:
If you are making these foods yourself, using pasteurised eggs is the safest choice.
Most commercially produced mayonnaise, salad dressings, sauces, ice cream, desserts or ready-made icing are made with pasteurised eggs. Check the label, and ask the retailer or manufacturer if you’re not sure.
If you're concerned about raw egg when eating out or buying food, ask the person serving you.
Storing eggs safely
Storing eggs safely helps to make sure the bacteria from the eggs and eggshell do not spread.
Here are some tips to help you store your eggs safely:
Avoiding the spread of bacteria
Bacteria can spread very easily from eggs to other foods, as well as hands, utensils and worktops.
There can be bacteria on the eggshell as well as inside the egg, so take care when handling them.
These tips can help avoid the spread of bacteria:
Make sure that eggs are consumed before the "best before" date marked on the packaging.
If you cook eggs until both the white and yolk are solid this will kill any bacteria.
People who are vulnerable to food poisoning should only eat eggs, or food containing eggs, that have been thoroughly cooked.
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