Are you buying the right eggs?

The average American eats approximately 279 eggs per year. Eggs are a rich source of nutrients, including healthy cholesterol, choline, omega 3 fatty acids, and vitamins and minerals. Many different labels are used to distinguish eggs at the grocery store. Some of these labels are important, while others are mostly just marketing tactics. Choosing the most nutritious eggs can support your overall health.

Many people think brown colored eggs are healthier. This is not the case. The color of the eggshell is dependent on the species of the chicken and does not impact nutritional value. Looking past the surface, there are many labels, from cage free to farm fresh, that are used to denote specific farming practices.

The grades of eggs, AA, A, or B, are based on the characteristics of the egg. AA and A are the most common in the grocery store, while B is frequently used in commercial cooking. These grades are defined by the USDA and don’t have a notable effect on nutritional value. 

“Grade AA – ‘thick, firm whites and high, round yolks’ and strong shells

Grade A – same as Grade AA, but ‘reasonably firm’ whites (usually sold in stores)

Grade B – ‘thin whites and wider yolks’, shells may be stained”

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USDA “cage free” is a common label, but many consumers don’t fully understand its meaning. The USDA defines “cage free” as having unlimited access to food and water and the ability to roam. This does not mean that the chickens are allowed outdoors. “Cage free” means that chickens are not kept in cages, but they can still be confined to chicken houses and barns with thousands of other hens and limited personal space.^,

“Certified humane cage free” eggs have another layer of requirements. These hens must have at least 1.5 square feet of personal space, a natural pattern of light exposure, and access to perches and food. However, these hens are often kept indoors.

USDA “Free range” indicates that the hens meet all the criteria for “cage free” and also have continuous access to the outdoors during the laying cycle. Note that this label does not have any requirement for the quality or length of outdoor exposure or any period outside of the laying cycle. These hens may only be allowed outside in a cramped lot for a few moments during the time when they are laying.

“Certified humane free range” eggs are held to a higher standard. To receive this label, hens must be outdoors for at least 6 hours per day and have at least 2 square feet of personal space while outside.

USDA “organic” eggs “come from hens that are fed only organic feed, have never received antibiotics or hormones, and are considered free-range.” The same criticisms of “free range” apply to this label, since the only additional standards are feed type and antibiotic and hormone use restriction. These birds can still only have access to confined houses and concrete outdoor spaces. However, there is a large benefit to choosing organic eggs, as pesticides and fertilizers are less likely to be found in the product.

“Farm fresh” is not a regulated label, so it does not have a concrete definition. A “farm” includes cramped chicken houses, and “fresh” simply means that the product has not been frozen. There is no benefit to purchasing eggs with the “farm fresh” label.

“Natural” means that the product has not been processed and does not contain any artificial ingredients. Therefore, every carton of eggs can be labeled as “natural,” regardless of how the hens were raised and fed.

Eggs labeled as “certified humane pasture raised” are from hens who spend a minimum of 6 hours per day outdoors with 108 square feet of roaming space on rotated fields. This gives the chickens the most natural environment, where they can eat insects and seeds. It is important to understand that “pasture raised” is not regulated unless accompanied by the humane certification.

“Penn State researchers found that [certified humane] pasture-raised eggs contain over twice the amount of omega-3, vitamin D, vitamin E, and beta-carotene as compared to eggs from hens raised on traditional feed.”

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The “no hormones” label is essentially meaningless, since it is illegal to give chickens supplemental hormones. Another confusing label is “enriched with omega 3.” This one indicates that the chicken was fed a diet containing omega 3 supplements, like seeds, but naturally raised chickens have access to seeds as well. “Certified humane pasture raised” eggs and those “enriched with omega 3” are usually much higher in omega 3 fatty acids than other eggs.

“Vegetarian fed” eggs should be avoided. Chickens are naturally omnivores, so limiting them to a vegetarian diet leads to nutrient deficiencies. A vegetarian diet is often high in GMO crops like corn and soy, so the chicken is exposed to high levels of pesticides. Deficiencies can lead to illnesses and diseases.

The most nutritious and natural store bought eggs are organic certified humane pasture raised. The best way to ensure your eggs are from naturally and humanely raised organic hens is to know the farmer. Local eggs give you the most peace of mind by allowing you to know exactly where and how the chickens are raised, fed, and treated. 

For a personalized nutrition plan, schedule an appointment with Renewed Hope Nutrition.