Cheaper by the dozen

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Virtually all Australian households are feeling the pinch these days, with the Australian Bureau of Statistics latest figures indicating the increa...

Virtually all Australian households are feeling the pinch these days, with the Australian Bureau of Statistics latest figures indicating the increases in food (5.7%), housing (5.7%), and transport (6.8%) over the past year, are largely responsible for the spiraling cost of living. These increases represent more than double the rate of inflation for this 12 month period of 2.3%1.

These changes have seen consumers struggle to make ends meet, as Australian families and pensioners, bear the brunt of the slowing economy.

One tip to save money is to use eggs more frequently as a source of high quality protein in your main meals. A dozen eggs costs $3 - $6, and provides enough eggs to feed six people!

The table below shows the cost per 100g of various protein rich foods. It also shows how this translates into the cost for every 10 grams of protein provided. An average adult needs 46-64grams of protein daily while children need between 14-65grams. As indicated, eggs are the most economical source of high quality protein.


  Cost per 100g Cost for every 10 grams of protein Saturated Fat
Eggs $0.75 $0.56 3.1g
Beef $3.20 $1.73 8.2g
Lamb $2.20 $1.17 6.2g
Almonds $1.80 $0.90 3.55g

Not only are eggs economical they have also been shown to help keep you feeling fuller for longer, an affect possibly related to their protein content and to their effect on satiety. This can be a great benefit during winter when it can be more difficult to keep the hunger pangs at bay!


Research also indicates that high-quality protein may help active adults build muscle and it can prevent muscle loss in middle-aged and aging adults. Consuming eggs following high intensity exercise is a great way to obtain one of the key benefits of exercise by slowing muscle breakdown and encouraging muscle repair and growth.

Eggs, are as easy as to include in your main meal, some quick ideas are:
· An omelette filled with leafy green vegetables, tomatoes and some flavoursome cheese such as reduced fat fetta or perhaps, sharp vintage cheddar.
· Why not have a salad nicoise for dinner, combine some boiled potatoes, tomatoes,olives, salad leaves and top it off with some hard boiled eggs
· Or lastly, why not have a luxurious chicken and corn soup. Use liquid stock, add a handful of minced chicken and a can of creamed corn. Stir in a lightly beaten egg just before serving.

So why not start using eggs as a main source of protein today?

Eggs, as easy as!

1 RBA Website:
Up to 30th June 2008.
2 DAA; Dietry Guidelines for Australian Adults

Asian Style Omelette Serves 4
Spray olive oil
400g mushrooms, sliced
8 eggs, lightly beaten with 8 tablespoons of water
3 green onions, sliced diagonally
1 tbs kechap Manis (Indonesian soy sauce)
1/4 cup coriander leaves
Spray a small non-stick frying pan lightly with oil. Add the mushrooms and stir fry for 2 minutes, just until soft. Set aside.

Wipe out the frying pan and spray again. Reheat the frying pan and add 1/4 of the egg mixture. Swirl to cover the base, and cook for about 2 minutes, dragging uncooked egg from the edges into the centre. When almost set, spoon 1/4 of the mushrooms onto half of the omelette. Sprinkle with 1/4 of the onions.

Fold the omelette over the filling. Slide onto a plate, drizzle with kechap Manis and sprinkle with coriander.Repeat with remaining ingredients to make four omelettes.

Note: Use a mixture of mushrooms such as button, shitake or oyster. This mixture is easily divided to make fewer omelettes.


Nutrient %RDI/Serve
Foliate  55
Iron  19
Vitamin A  23


Nutrition information per 280g serve


Energy 885KJ
Protein 17.8g
Fat 13.0g
Saturated Fat 3.5g
Carbohydrate 6.2g
Sugars 3.7g
Dietary Fibre 3.6g
Sodium 481mg


For more information, please contact:

Yelli Kruger
Program Manager - Marketing
Australian Egg Corporation
02 9409 6907
0406 536 652


Jacqueline Baptista
Communications Manager
Australian Egg Corporation
02 9409 6909
0411 192 329