Jumbo eggs, also known as extra large eggs, are a popular choice among consumers looking for larger eggs. But are these bigger eggs actually healthier, or are you better off sticking with medium or large eggs?
What are jumbo eggs?
Jumbo eggs are the largest chicken eggs available commercially. The United States Department of Agriculture (USDA) classifies egg sizes as follows:
- Small: 18 ounces per dozen
- Medium: 21 ounces per dozen
- Large: 24 ounces per dozen
- Extra large (jumbo): 27 ounces or more per dozen
So any eggs classified as extra large or jumbo weigh a minimum of 27 ounces per dozen, making each individual jumbo egg at least 2.25 ounces. For comparison, a large egg weighs about 2 ounces.
Are there nutritional differences between jumbo and large eggs?
When it comes to nutrition, jumbo eggs provide largely the same nutritional value as large eggs. The main nutritional differences between different sized chicken eggs are:
- Total calories: Jumbo eggs contain about 15-20% more calories than large eggs. A large egg contains about 72 calories, while a jumbo egg has approximately 90 calories.
- Micronutrients: Levels of micronutrients like vitamins, minerals, and antioxidants are fairly similar between jumbo and large eggs. However, because of their larger size, jumbo eggs may contain slightly higher absolute amounts of certain micronutrients.
- Macronutrients: Jumbo eggs contain a bit more protein and fat than large eggs. The protein content ranges from 6-8 grams for large eggs and 7-10 grams for jumbo eggs. Total fat content is approximately 5 grams in large eggs and 6 grams in jumbo eggs.
So while jumbo eggs are higher in certain nutrients than large eggs, the differences are small when looking at the eggs on a gram-for-gram basis. The main nutritional advantage of jumbo eggs is that they contain more total nutrients by volume.
Are there any health benefits to jumbo eggs?
Some people claim that jumbo eggs are healthier than large eggs, but there is limited evidence to support this. Here are a few of the touted health benefits of jumbo eggs and what the research actually says:
Lower cholesterol
Some sources claim that jumbo eggs have lower cholesterol levels than smaller eggs. However, multiple studies have found no significant differences in cholesterol content between differently sized eggs.
Both jumbo and large eggs contain approximately 185 mg of cholesterol per egg. For healthy people without cholesterol issues, eating an additional 15-25 mg of cholesterol by opting for jumbo eggs rather than large eggs should not significantly impact health or cholesterol levels.
More nutrients for pregnancy
The increased amounts of certain nutrients like choline, folate, and iron in jumbo eggs compared to large eggs mean that switching to jumbo eggs could potentially help pregnant women meet their higher nutritional needs.
However, no studies have directly researched whether consuming jumbo eggs versus large eggs provides added health benefits for pregnant women. More research is needed before determining whether jumbo eggs are advantageous during pregnancy.
Increased satiety
Some people suggest that jumbo eggs keep you feeling fuller for longer after eating them. This satiety effect is likely due to jumbo eggs containing more protein and fat.
Nonetheless, research on egg size and satiety is lacking. Limited evidence demonstrates that consuming eggs for breakfast leads to greater feelings of fullness compared to bagels. But it remains unclear whether there are differences in satiety between jumbo and large eggs specifically.
Lower risk of disease
Larger eggs contain greater amounts of certain nutrients linked to health benefits, like the antioxidants lutein and zeaxanthin. Higher intakes of these compounds have been associated with lower risks of eye diseases, heart disease, and some cancers.
However, no studies have directly investigated whether consuming jumbo eggs versus large eggs reduces disease risk, so no conclusions can be made. Overall egg consumption, regardless of size, has been linked to reduced cardiovascular disease and diabetes risk though.
Potential downsides of jumbo eggs
There are a few potential downsides to consider with jumbo eggs:
Higher calorie content
The greater calorie content of jumbo eggs means they could contribute to unwanted weight gain if consumed in excess. Each jumbo egg contains about 80-90 calories, so eating two jumbo eggs provides over 150 calories versus just 144 calories in two large eggs.
This extra 20 or so calories per egg may not have a big impact for most people. But for those counting calories closely to try to lose weight, jumbo eggs may not be the best option.
Lower price per gram of protein
Jumbo eggs can be significantly more expensive than large eggs. Based on national averages, jumbo eggs cost $0.43 per egg compared to $0.16 for large eggs.
Given the small protein differences between sizes, large eggs actually provide more protein per dollar spent. So jumbo eggs are not the most economical choice for meeting protein needs.
Potential food safety issues
The larger size and thinner shells of jumbo eggs may increase their susceptibility to microbial contamination like salmonella. Cracks in the shell make it easier for harmful bacteria to enter and infect the inside of eggs.
However, adopting proper food safety practices minimizes the risk of illness from eggs of any size. As long as jumbo eggs are handled, stored, and cooked properly, they should be just as safe to eat as large eggs.
Are organic jumbo eggs healthier?
Organic jumbo eggs come from hens that are fed an organic, vegetarian diet free of antibiotics, hormones, and pesticides. But nutritionally speaking, organic jumbo eggs are nearly the same as conventional jumbo eggs.
Here are some key points about organic versus conventional jumbo eggs:
- Nutrient content is not significantly different between conventional and organic jumbo eggs.
- Cholesterol levels are similar between the two types.
- Organic jumbo eggs do not appear to be healthier for weight management or disease prevention.
- The Omega-3 content depends more on the hen’s diet than whether the eggs are organic. Vegetarian-fed hens produce eggs higher in Omega-3s.
- Organic jumbo eggs may have lower pesticide residue but the egg shell prevents contamination risks.
- Organic standards provide benefits for humane treatment of hens.
- Organic jumbo eggs are typically more expensive than conventional ones.
So while organic standards are better for environmental sustainability and ethical reasons, organic jumbo eggs do not seem to offer extra nutritional benefits over conventional ones. The main health impact of jumbo eggs has more to do with their size than whether they are organic or not.
Are brown jumbo eggs healthier than white eggs?
Brown eggs and white eggs differ in shell color, which is determined by the breed of the hen. But when it comes to nutritional value, there is no real health advantage to brown jumbo eggs over white jumbo eggs. Here is some information to help compare the two:
- Shell color does not affect the quality, flavor, or nutrition of jumbo eggs.
- Both brown and white jumbo eggs are nutritionally similar in protein, calories, vitamins, and mineral content.
- Cholesterol levels are the same, about 185 mg per jumbo egg of either color.
- Brown jumbo eggs do not offer more health benefits for weight, heart health, or disease prevention.
- The color of the shell comes from pigments the hens produce and does not signify healthier eggs.
- Brown jumbo eggs may have thicker shells, but this does not affect the egg’s nutritional profile.
- Price differences between brown and white jumbo eggs vary depending on region.
So whether you choose brown or white jumbo eggs comes down to personal preference. But neither provides a distinct nutritional advantage over the other.
Are there health risks related to eating too many jumbo eggs?
Most healthy people can eat up to 7 jumbo eggs per week without harm. But eating too many jumbo eggs may raise health concerns:
High cholesterol intake
Each jumbo egg contains about 185 mg of cholesterol, mostly in the yolk. Health experts recommend limiting cholesterol intake to 300 mg daily.
More than 7 jumbo eggs per week (each containing 55mg more cholesterol than a large egg) can put you over this recommended limit if you eat a lot of other cholesterol-rich foods like meat and cheese. High intakes above the 300 mg recommendation may increase heart disease risk.
Increased risk of cardiovascular disease and diabetes
Some large observational studies have linked excessive egg consumption, more than 1 per day, with increased risks of heart disease and type 2 diabetes.
However, controlled trials show eggs have beneficial effects on heart health markers like LDL cholesterol, blood pressure, and inflammation in people with prediabetes and diabetes. More research is still needed on whether eggs specifically impact disease risk.
Salmonella infection
Consuming raw or undercooked jumbo eggs may cause salmonella food poisoning. Young children, pregnant women, the elderly, and those with weakened immune systems are at highest risk.
Cooking jumbo eggs thoroughly until yolks and whites are firm eliminates salmonella risk. Proper handling and storage of jumbo eggs is also important to avoid illness.
Should you eat jumbo eggs if you have high cholesterol or heart disease?
People with high cholesterol, heart disease, or diabetes often limit egg intake due to cholesterol concerns. For most, consuming a few jumbo eggs per week does not significantly impact cholesterol levels or heart disease risk. However, some people may still need to limit jumbo egg intake, including:
- Individuals with high LDL (“bad”) cholesterol levels or high triglycerides.
- People with established heart disease, especially atherosclerosis.
- Those with very high risk of cardiovascular disease based on multiple major risk factors.
- People with diabetes who have difficulty controlling cholesterol levels.
These individuals may be advised by their doctors to limit jumbo eggs to 3-4 per week at most. This balances out the nutritional benefits of eggs while limiting cholesterol exposure.
For the majority of people, consuming a few jumbo eggs weekly as part of an overall healthy diet should not be an issue. But those at high risk of cholesterol problems or heart disease should consult their doctors about specific limits on jumbo egg intake.
How many jumbo eggs can you eat daily or weekly?
Most healthy people can safely eat 1 jumbo egg daily or up to 7 per week as part of a varied diet. This level balances out the nutritional benefits against potential negatives.
Here are some general weekly egg intake recommendations based on health status:
- Healthy people: Up to 7 jumbo eggs per week
- Prediabetes or diabetes: Up to 7 jumbo eggs per week
- High cholesterol or heart disease risk: Limit to 3-4 jumbo eggs per week
- Children and elderly: Up to 5 jumbo eggs per week
- Pregnant women: Up to 2 jumbo eggs per day or 12 per week
Consuming more than 7 jumbo eggs weekly offers few added nutritional benefits. And it may increase potential health risks related to high cholesterol intake, weight gain, type 2 diabetes, and cardiovascular disease.
As part of an overall nutritious diet, 1 jumbo egg a day or up to 5-7 weekly should provide health benefits without side effects for most populations. But limiting egg intake may be prudent for certain high-risk groups prone to cholesterol issues.
Do jumbo eggs need to be refrigerated?
Proper refrigeration is important for safety and preventing spoilage of jumbo eggs. Here are some key tips on proper jumbo egg storage:
- Keep jumbo eggs refrigerated at 40°F or below at all times.
- Store jumbo eggs in their original carton inside the refrigerator.
- Avoid storing jumbo eggs in the refrigerator door, where temperature fluctuates.
- Use jumbo eggs within 3 weeks for best quality, but they remain safe for 4-5 weeks.
- Do not freeze jumbo eggs in shells, as this damages egg quality and alters the texture.
- Cook jumbo eggs thoroughly until whites and yolks are firm to prevent foodborne illness.
Refrigeration is key for preventing growth of bacteria like salmonella. Always store jumbo eggs in the coldest part of the refrigerator, not in the door where temperature variations can allow bacterial growth.
With proper refrigerated storage, jumbo eggs can keep for 3-5 weeks but are highest quality when consumed within 3 weeks of purchase.
Do you need to wash jumbo eggs before cooking?
Washing jumbo eggs before cracking and cooking them is not necessary. In fact, washing eggshells could potentially increase your risk of salmonella contamination. Here is some guidance on washing jumbo eggs:
- Commercial jumbo eggs have a protective cuticle layer that prevents bacteria from penetrating shells.
- Washing eggs removes this cuticle and may enable bacteria to enter eggs.
- The U.S. does not wash supermarket eggs or require washing before use.
- If you do wash jumbo eggs, use warm water no more than 20°F warmer than the egg.
- Make sure to dry washed jumbo eggs thoroughly and use them immediately.
- Avoid soaking eggs in standing water which can draw contaminants into the shell.
- Always cook jumbo eggs thoroughly until whites and yolks are firm.
With salmonella risk low, washing jumbo eggs prior to cooking is an unnecessary step that could do more harm than good. Simply cracking them directly into the pan or mixing bowl reduces the risk of contamination during food prep.
Do jumbo eggs expire or go bad?
Like any food, jumbo eggs eventually expire and go bad. Here are some signs that jumbo eggs have gone bad and should be discarded:
- Bad odor when cracked open, like sulfur or rotten eggs
- Color changes in yolk or whites to green, blue, or pink hues
- Slimy texture or appearance of yolk/whites
- Visible mold growth on shell or inside the raw egg
- Watery appearance or leakage from cracked eggs
- Floating egg during water test (expired eggs float)
Discard jumbo eggs immediately if you notice any of these signs of spoilage. Consuming expired, old eggs increases risk of foodborne illness.
To maximize freshness, store jumbo eggs:
- In refrigerator at 40°F or below
- In original carton
- Away from absorbent foods like produce that can impart odors
- For no more than 5 weeks maximum after purchase
With proper storage and handling, jumbo eggs typically stay fresh 4-5 weeks beyond the pack date on the carton. But discard immediately if eggs appear or smell bad upon cracking.
Conclusion
Jumbo eggs offer more total protein, nutrients, and calories than large eggs due to their greater size. But there is limited evidence that they provide additional health benefits. Jumbo eggs are not significantly lower in cholesterol or higher in nutrients than smaller eggs on a gram-for-gram basis.
Consuming up to one jumbo egg daily or seven weekly can be part of a healthy diet for most people. The exceptions are those at high risk of heart disease or cholesterol problems, who may need to limit intake to 2-4 jumbo eggs per week.
When consumed in moderation as part of an overall nutritious and varied diet, jumbo eggs can offer valuable protein, vitamins, and minerals without significant health risks for most individuals. Proper storage and cooking is important for food safety as well. At the end of the day, jumbo egg preferences come down to taste, availability, and price preferences more than health advantages.
