Egg prices are rising. Here’s why you should still eat them — and how to make them last longer.

Eggs are nutritional powerhouses. They’re packed with 6 grams of protein each and are “versatile and relatively easy to prepare,” Alice Lichtenstein, lead scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, tells Yahoo Life. They also just got a whole lot more expensive.

Egg prices have steadily risen in recent months — they’re up 30.4% this October compared to the year prior, CNN reports — due to the bird flu; outbreaks in egg-laying chickens are affecting the national supply, driving up costs. Now, holiday demand for eggs (crucial for festive cakes and other dishes) is peaking just as supply is down, with experts predicting further price spikes and a potential increase for other food products that contain eggs, such as mayonnaise.

But Ashley Walter, holistic nutritionist and founder of Living with Ashley, tells Yahoo Life that eggs are still a relatively affordable source of healthy, lean protein, noting that a carton provides three to four servings of protein for one person. “It is important to have lean protein with your meals to keep you full and satiated,” she says.

If you appreciate a good egg like I do, you may be feeling the pinch at the grocery store.

Here’s how to get the most out of the eggs you buy — and how to make them last longer.

How long do eggs typically last?

Julia Zumpano, a dietitian with the Cleveland Clinic Center for Human Nutrition, tells Yahoo Life that a good way to make eggs more affordable is to buy local farmed eggs or get them in bulk for cost savings. Then you just need to make sure they keep well.

Eggs in the shell that are stored at a consistent temperature of 40°F will last three to five weeks, Claire Edgemon, a dietitian at Baylor College of Medicine, tells Yahoo Life. (If you’re not sure whether to toss or keep your eggs, you can try this freshness test: Submerge the egg in water. “If it sinks, it is fresh,” Edgemon says. “If it floats, it has a pocket of air and its quality has decreased.”)

The best place to store eggs in the shell is at the back of your refrigerator, says Zumpano. Just be sure to keep them in their original carton. “Storing them in the egg holder in the door of the fridge exposes the eggs to temperature and air variations,” says Edgemon.

Can you freeze eggs so they last longer? If so, what’s the best way to do that?

You can freeze eggs to extend their shelf life, but that requires a little prep work. That’s because eggs can’t be frozen in the shell. “The yolk contains no water, so will form a gel instead of freezing,” explains Edgemon.

To freeze eggs, remove the shell and gently scramble them, placing them in freezer containers and labeling them with the number of eggs and the date, suggests Walter. Frozen eggs are good for up to a year. “If you like egg whites, you can do the same with egg whites alone as well,” says Walter.

Naria Le Mire, a dietitian specializing in functional gut health, has her own favorite method for freezing eggs: “Personally, I enjoy making egg bites or frittatas in bulk, freezing them and reheating them as needed,” she tells Yahoo Life. “This not only helps prevent food waste but also makes meal prep faster and more cost-efficient.”

When you’re ready to use the frozen eggs, Walter recommends defrosting them in the refrigerator overnight. “For the egg whites, it is ideal to let them sit for 30 minutes at room temperature before using so that they respond to beating better,” she says.

What else can you do to help eggs last longer?

Besides freezing them, there are other steps you can take to extend the shelf life of eggs, especially if you’re buying in bulk. Walter suggests these four methods:

• Pickling: Pickle hard-boiled eggs in a vinegar brine with spices. This not only preserves them, but also adds a unique flavor.

• Dehydrating: Dehydrate eggs by scrambling them and drying them in a dehydrator (set it to 165°F, the minimum temperature that safely kills salmonella). Then use a blender to grind the dehydrated eggs into a powder and store the powder in an airtight container. When you want to use them, simply rehydrate with water.

• Curing: Cure eggs in a mixture of salt and sugar, which preserves them.

• Storing in oil: Submerge hard-boiled eggs in oil, such as olive oil, in a sealed jar. This can prevent oxidation and maintain freshness for a longer period of time.

Whichever preservation method you choose, just be sure to store the eggs in the fridge after.

If you typically only cook with egg whites, what can you do with the yolks?

While egg whites deliver about half of an egg’s protein, Edgemon explains that the yolk provides the other half, along with most of the vitamins and minerals. So experts recommend using them in cooking rather than just tossing them.

“Egg yolks are super versatile,” says Walter. “You can save them for two to four days in the refrigerator and use them to bake, make a salad dressing like a Caesar or a sauce like homemade mayonnaise or aioli, use as an egg wash” — brushing it on breads and pastries before baking — “make some seasonal ice cream or even make some eggnog to sip as our temperatures dip.”

Le Mire adds that you can also use egg yolks as a binder in recipes like meatloaf. “Being creative and preventing food waste is essential in this economy,” she says.

Can buying packaged liquid egg whites save you money over a carton of eggs?

Liquid egg whites cost a bit more than a carton of eggs, but in some cases they can be cost-effective, particularly if you’re only using egg whites and discarding the yolks, says Le Mire. “For example, at Costco, you can get a pack of egg whites for around $12, which contains 60 servings!” she says. “By combining whole eggs and liquid egg whites in your meal planning, you can stretch your budget and reduce waste.”

Just keep in mind that packaged liquid eggs don’t last long after opening — about three days, says Edgemon — so if you don’t plan on using them quickly, it may not save money in the long run.

Why eggs are worth the investment

Eggs are a complete source of high-quality protein — meaning they contain all nine essential amino acids, which are building blocks for bones and muscle, explains Walter. “Foods higher in protein boost your satiety levels and keep you fuller longer so they lend to weight management,” she adds.

In addition, eggs — and in particular, the yolks — contain many vitamins (A, riboflavin, folate, pantothenic acid, B6, B12, C, D, E) and minerals (phosphorus, selenium, calcium, zinc), says Edgemon. “The egg yolks also contain choline, a much-needed nutrient for metabolism, nervous system and liver health, and antioxidants lutein and zeaxanthin, which are helpful for eye health,” she says.

The nutrient-dense food also contains healthy fats, including omega-3 fatty acids, which can help support cardiovascular health.

What about cholesterol?

As far as cholesterol concerns, research shows that for most people, eggs will not negatively impact cholesterol levels, says Edgemon. Zumpano explains that “since egg yolks contain cholesterol — the whites do not — it was once thought to avoid them to prevent high blood cholesterol values, but clinical research has proven that to be only an association. Data does not show that eggs can increase cholesterol unless eaten in excess.”

In fact, adds Edgemon, “eggs have been shown to increase the healthy cholesterol [HDL].” Lichtenstein explains that the historical target has been to consume less than 300 mg of cholesterol per day. This is close to the average U.S. intake already — “hence, the guidance changed from recommending eggs be avoided to [saying] it is fine to eat an egg a day or a couple of eggs every other day,” says Lichtenstein, “just as long as they are not accompanied by bacon or sausage, which are high in saturated fat.”

That said, if you have a family history of high cholesterol, Edgemon says it might be wise to limit egg consumption. But in general, elevated cholesterol is more often linked to diets high in processed foods and low in fiber, says Le Mire — not necessarily eggs. “If someone is concerned about cholesterol levels, they should first review their intake of highly processed foods and fiber,” she says.

This article was originally published on Sept. 26, 2024 and has been updated.

🥗 Healthy eating