COLUMBIA, Mo. – 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, 2025. 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 1 ounce of eggs or meat,” she said. “Typically, we see portion sizes of two eggs or upwards of 4-6 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 (HPAI) in poultry flocks in the U.S.

---

Related story: Experts urge biosecurity in poultry flocks

---

“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 consumer 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 6 grams of protein, lean ground beef has 7 grams, chicken breast is 8 grams, and beans have 8-10 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:

• Vitamin B12. Important for a healthy central nervous system, it keeps red blood cells healthy and helps make DNA.
• Riboflavin (B2). Important for growth, development and function of the cells in the body; critical for energy production.
• Selenium. Important for reproduction, thyroid function, DNA production and protecting the body from damage caused by free radicals and from infection.
• Choline. Used to build cell membranes; important for memory, mood, muscle control and other brain functions; crucial for early brain development.

Egg yolks have the antioxidants lutein and zeaxanthin, which are good for eye health.

Plant sources of protein

• Tofu: 10 grams protein per half cup.
• Edamame: 8.5 grams protein per half cup.
• Beans: about 7 grams per half cup.
• Lentils: about 9 grams per half cup.
• Peanut butter: 8 grams per 2 tablespoons.
• Almonds: 6 grams per ounce.

All these protein sources, except for 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,” “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 3-5 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 ¼ cup pureed fruit (such as applesauce), or 1 teaspoon baking soda combined with 1 tablespoon vinegar, or ¼ cup buttermilk or plain yogurt.