The high price of eggs and egg shortages in some places have led some consumers to seek out other sources of protein.
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The high price of eggs and egg shortages in some places have led some consumers to seek out other sources of protein.
“Eggs are still a good source of protein and nutrients, but, ultimately, it’s up to the consumer to decide if they fit within their budget or not,” said Sarah Wood, University of Missouri Extension state nutrition specialist. “The rise in the price of eggs doesn’t have the same impact on all households. The important thing is eating a variety of foods. To save money right now, it might be helpful to choose other, cheaper animal and even plant proteins more often.”
Egg prices compared
In the midwest, the average wholesale price for large eggs is $7.81 per dozen, according to the USDA Egg Markets Overview of Feb. 14. According to January 2025 U.S. Bureau of Labor Statistics data, lean ground beef is $5.92 per pound, and boneless chicken breasts are $4.33 per pound.
COmparing price per egg with price per ounce of meat, eggs are currently more expensive: eggs are $0.65 per egg, lean ground beef is $0.37 per ounce, and chicken is $0.27 per ounce.
“Most American adults eat more than one ounce of eggs or meat,” said Wood. “Typically, we see portion sizes of two eggs or upwards of four to six ounces of meat or chicken.”
Why egg prices have skyrocketed
The climb of egg prices is caused in large part by market forces connected with the spread of highly pathogenic avian influenza in poultry flocks in the U.S.
“The depopulation of whole flocks to stop the spread of HPAI reduces the number of egg-laying hens, thus reducing the supply of eggs,” said Heather Conrow, MU Extension livestock specialist. “There are not enough eggs to meet customer demand, so prices rise and shortages occur.”
Producers also face increasing production costs, such as energy and feed, and changing regulations requiring producers to invest in infrastructure.
“It is important for consumers to know that eggs are safe to eat,” said Conrow.
Nutrients in eggs
Dietitians recommend a variety of protein sources in the diet. A serving of eggs has six grams of protein, lean ground beef has seven grams, chicken breast is eight grams and beans have eight to 10 grams.
Protein is important for growing, repairing and maintaining all the tissues in our bodies, including, but not limited to, helping our muscles recover and grow stronger from exercise.
In addition to protein, eggs are an excellent source of:
Egg yolks also have the antioxidants lutein and zeaxanthin, which are good for eye health.
Plant sources of protein
Plant sources of protein include tofu, which has 10 grams of protein per half cup, edamame with eight and a half grams, beans with seven, lentils with nine, peanut butter with eight grams per two tablespoons and almonds with six grams per ounce.
All these protein sources, excepting peanut butter, have the added benefit of being low in saturated fat and high in fiber.
How long do eggs last?
The “sell by,” “use by” and “expiration” dates on food packages are nearly always about quality rather than safety. Infant formula and medications are two exceptions that should be thrown out after the date on the package passes.
“According to the USDA, eggs are generally good for three to five weeks from the day they are purchased as long as they’ve been refrigerated,” said Wood. “If there is ever any question, I recommend cracking eggs into a bowl and smelling them before adding them into anything. If there is an off smell, toss them. If there isn’t, they should be safe to eat.”
Egg alternatives for baking
“There are ways to stretch your food dollar by using egg alternatives in baking quick breads, cakes or muffins,” said Wood.
Use one quarter cup of pureed fruit (such as applesauce), or one teaspoon of baking soda combined with one tablespoon of vinegar, or one quarter cup of buttermilk or plain yogurt.
