Men's Fitness Online

If you’ve noticed an obvious egg shortage in Australia, with the shelves at Woolies or Coles looking bare, you’re not alone. The avian flu outbreak has shaken Australia’s egg supply chain—along with much of the world’s—creating a significant shortage. Eggs, celebrated as a top-tier protein source, are a go-to for most of us protein fans thanks to their nutrient-packed profile, affordability, and culinary flexibility. With shelves emptier and prices climbing, it’s the perfect moment to consider how this shortage could affect your health goals and explore some smart alternatives.

When will the Egg shortage in Australia End?

The egg shortage in Australia, primarily caused by avian influenza outbreaks leading to the culling of approximately 1.8 million chickens, has significantly disrupted the supply chain.

Industry experts have indicated that increasing egg production takes time, as hens require about 16 weeks to reach laying age. While there was optimism that supply would improve with the onset of spring, the shortage has persisted into December 2024.

Given these factors, it’s challenging to provide a precise end date for the egg shortage. The industry is working diligently to replenish stocks, but consumers may continue to experience limited availability and higher prices in the near term. Meanwhile maintaining your protein intake might require a strategic approach with the current egg shortage.

1. Tuna (canned in water)

Protein Content: ~26-30g
A lean and convenient protein source, perfect for salads, sandwiches, or straight out of the can.

2. Salmon (fresh or canned)

Protein Content: ~25-27g
Packed with high-quality protein and omega-3 fatty acids, ideal for muscle recovery and overall health.

3. Turkey Breast

Protein Content: ~25-26g
A lean alternative to chicken, great for sandwiches or as a roasted option.

4. Lean Beef (e.g., sirloin)

Protein Content: ~24-26g
A rich source of protein and iron, perfect for building muscle.

5. Tempeh

Protein Content: ~19-21g
A plant-based powerhouse made from fermented soybeans, offering protein and probiotics.

6. Lentils (cooked)

Protein Content: ~18g
High in protein and fibre, lentils are a fantastic option for soups, salads, or curries.

7. Cottage Cheese (low-fat)

Protein Content: ~11-14g
Creamy and versatile, it’s a great snack or ingredient for meals and desserts.

8. Quinoa (cooked)

Protein Content: ~8g
A complete protein grain, perfect as a side dish or base for bowls.

9. Almonds

Protein Content: ~6g
A convenient snack, providing protein, healthy fats, and magnesium for muscle function.

10. Peanut Butter (natural)

Protein Content: ~5-8g
A tasty spread or addition to smoothies, delivering protein and energy in every spoonful.

Eggs are a nutrient-dense food, but like anything, moderation is key. Consuming too many eggs, especially if paired with a high-fat diet, can increase cholesterol levels in some individuals. However, recent studies suggest that for most healthy people, dietary cholesterol from eggs has minimal impact on blood cholesterol. The key lies in your overall dietary pattern. Consult your doctor if you have specific health concerns like high cholesterol or heart disease.

The recommended number of eggs per week depends on your dietary needs and health status. For most healthy individuals, eating 7-12 eggs a week is considered safe and provides plenty of nutrients like protein, vitamins, and healthy fats. Athletes or those with higher protein requirements might consume more, but it’s important to balance eggs with other protein sources for a well-rounded diet.

A large egg contains approximately 6-7 grams of high-quality protein. The egg white provides about 4 grams of protein, while the yolk contributes around 2-3 grams. Eggs are an excellent source of complete protein, containing all nine essential amino acids that the body needs for muscle repair and overall health.