Why eggs are still worth cracking — even as prices remain high

Eggs have become a costly item nationwide in recent months. In February, the average retail price of a dozen large Grade A eggs was $5.90 — nearly $1 higher than the previous month, according to the U.S. Bureau of Labor Statistics.

The spike follows a nationwide bout of bird flu and ongoing supply-chain challenges, but for many consumers, eggs remain a go-to source of affordable, high-quality protein.

“Eggs are a great source of protein, and before the bird-flu outbreak, they were a very inexpensive protein option,” said Jennifer Bolton, Ph.D., a professor in the Department of Nutrition at Metropolitan State University of Denver.

Eggs are more than just a popular breakfast choice. They also support brain development, bone health and immune function, Bolton said.

“Eggs contain all nine essential amino acids, along with lutein, zeaxanthin and vitamin D,” she added.

For households feeling the pinch, Bolton suggested smart alternatives such as pancakes made with protein powder or the addition of ham, cheese and grilled vegetables to an egg-based breakfast casserole.

“You can also reduce the number of eggs in a recipe,” she said. “There are plenty of great high-protein breakfast options. You stretch your eggs further by incorporating healthy ingredients such as sautéed vegetables, which are full of fiber and antioxidants.”

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Not all eggs are created equal — at least when it comes to marketing. But Bolton said nutritional differences are minimal. Variations in color are related to the breed of chicken that laid the egg, while discrepancies in composition are typically caused by the chickens’ feed. “For example, some eggs have a higher degree of the fatty acid DHA because the chickens are fed a diet rich in DH, but the nutritional differences are slight,” she said.

The New York Times reported that wholesale prices have dropped to an average of $4 per dozen — a sharp decline from $8 in February — thanks to stabilized supply, reduced consumer demand and pricing adjustments by producers. However, Bolton said it could take time for that price decline to reach grocery-store shelves.

Some consumers are considering raising their own chickens to offset egg costs. But Bolton cautioned that backyard coops aren’t always a budget-friendly solution. Factors such as “laying strikes” and veterinary care can make home egg production more expensive and less reliable than store-bought eggs, she said.

“Raising your own chickens doesn’t necessarily mean you’ll get eggs that are more economical than buying them at the store,” Bolton said.

Learn about Nutrition programs at MSU Denver.