Do you ever find yourself standing in the egg aisle at the grocery store feeling like you didn’t study for the pop quiz? Most of us regularly buy the same size and brand of egg.  But sometimes you’re in a new store, or your brand is not available and all of a sudden you find yourself staring at egg cartons and trying to decipher the codes manufacturers use to differentiate their eggs from all the others.  Eggs are a terrific source of protein, but buying them can be confusing. 

Do you want medium, large or X-large eggs? Grade AA, A or B? Brown or white? Organic or not? Cage-free, free-range or pasture-raised? Not to mention other labels that make different claims like, non-GMO, omega-3 enriched, or vegetarian-fed. How are you to know which to buy? We’ve cracked the code so you can make informed decisions. 

Deconstructing the Labels 

When it comes to egg production, the only designation with very specific standards is USDA Organic. Cartons with a USDA Organic seal contain eggs that come from uncaged, free-roaming hens who are fed an organic diet free of conventional pesticides or fertilizers. They must also be able to graze outside for at least 120 days a year. 

Unfortunately, beyond its “Organic” label, the USDA has not come out with clear-cut rules for what constitutes cage, cage-free, free-range, or pasture-raised eggs, so farmers don’t have definitive standards to follow on how much space hens should have, how often to allow them outside, and which of the different housing systems they should use.  But here is the general idea: 

Cage eggs are still the most common form of egg production in the US.  Hens are kept in “battery cages” with one or two roommates.  Farmers use cages to protect hens from predators and the parasites that live in manure. They also allow farmers to keep an eye on hen welfare and air quality.  However, battery cages do not allow hens to engage in natural behaviors such as walking, foraging and dust bathing (yes, it is exactly what it sounds like – hens do it to remove potential parasites).  Some farmers, under pressure from animal rights groups, are using roomier, multi-level cages, which allow hens to walk and roost. 

Cage-free eggs come from hens who are not restricted to the small battery cages.  Cage-free hens can move freely both horizontally and vertically, but they are not likely to have access to outdoor areas. Only free-range hens have that privilege.  And only free-range eggs can be certified USDA Organic. 

Which Egg Production Method Is Best?   This most definitely depends on your perspective! 

  For people. There is really no difference in the nutritional values of cage, cage-free, free-range, and pasture-raised eggs. Cage eggs are the most consistent and least expensive. 

For hens. Animal rights organizations say that pasture-raised and free-range eggs are the best choice for hen welfare, because the hens can go outside and have the opportunity to engage in natural behaviors. Birds kept in cages tend to show fewer signs of being comfortable and happy, such as wing flapping, stretching, body shaking and tail wagging.    

For the environment. Although free-range and pasture-raised eggs are much better for the hen, they are not better for the environment. Hens that roam around and go outside need to eat more food in order to stay warm and maintain their activity levels. Because it takes more resources to produce these eggs, they have a higher carbon footprint than cage eggs.  

What Does the Grade Indicate?  

 When it comes to grading eggs, it’s simply a beauty contest.  The USDA applies 3 grades to eggs; AA, A and B, which reflect the appearance of yolks and shells.  

Grade AA is the best with thick, round yolks and strong shells. Grade A eggs are slightly less perfect than AA, but with all else being equal aside from appearance, Grade AA and A eggs taste the same, cook the same and have the same health benefits. Grade B eggs have thinner whites, wider yolks and imperfect shells.  You rarely see these in stores as they are generally used by bakeries not worried about the eggs’ appearance.  All three grades have exactly the same nutritional benefits. 

Size Standards 

The USDA has specific standards for designating the size of eggs.  Medium eggs must be a minimum of 21 ounces per dozen. Large eggs must be a minimum of 24 ounces per dozen. Extra-large eggs must be a minimum of 27 ounces per dozen. Jumbo eggs must be a minimum of 30 ounces per dozen.  The larger the egg, the more nutrients and calories it contains. 

Enrichment 

You’ve probably seen eggs labeled “omega-3 enriched.”  If you are wondering how farmers get the omega-3 into the egg, well, they don’t.  They get the omega-3 into the hens by feeding them flaxseed.  That means by the time the hen lays the egg, there is not a whole lot of omega-3 in the egg.  The amount of omega-3 in an enriched egg varies considerably from around 100 to 500 mg per egg. The most popular brand of omega-3 eggs claims just 125 mg of omega-3 per egg. By comparison, a 4-ounce serving of salmon (or just one tablespoon of flaxseed) is going to give you six or seven times as much omega-3 as a two large omega-3 eggs. 

Non-GMO Eggs 

 Don’t be fooled by the label “non-GMO” on eggs.  All eggs that come in their own shells are non-GMO!  While the large majority of corn and soybeans grown in the United States are genetically modified, and these are primary constituents of most animal feeds, none of the genetic materials pass through the hen to the egg. 

Brown vs. White vs. Yes, Green and Blue!  

 All eggs, regardless of the color, have the same nutritional benefits. Egg color is determined by the genetics and color of the hen. White hens produce white eggs, and reddish-brown hens produce — you guessed it — brown eggs. “Easter Eggers” are a mixed-breed chicken that produce eggs in a variety of colors, including blue, green and even pink. Most eggs in the grocery store are brown or white because hens laying colored eggs, like green and blue, do not produce at the same level.  

And Now for Some Bonus Info About Eggs 

Does Eating Eggs Affect My Cholesterol?  

 People with raised cholesterol often wonder if it’s healthy to eat eggs, as egg yolks are rich in cholesterol. According to experts, the cholesterol in eggs does not have a significant effect on blood cholesterol. Focusing on limiting the amount of saturated fat in your diet is the most effective way to manage cholesterol from a dietary perspective.  

Do I Need to Refrigerate My Eggs?  

 In the U.S., commercial eggs are washed and then refrigerated in an effort to stop the spread of Salmonella. Fresh eggs that are unwashed do not need to be refrigerated and will last around two weeks. When refrigerated, eggs can typically be stored for several weeks. If you stop refrigerating your eggs once you’ve started, your eggs will begin to sweat, causing mold and bacteria to grow inside the egg. In many other countries, including most of Europe, egg-laying hens are vaccinated against Salmonella, so the eggs don’t need to be refrigerated.  

You Can Tell If an Egg Is Fresh With…  

 A floating test. If an egg floats in a bowl of water, it means it has aged and developed an air pocket inside the shell. A fresh egg will sink to the bottom and lie flat. If an egg sinks but stands on one end at the bottom of the bowl, it’s not as fresh as it once was, but is still edible. If an eggs float to the top, it should not be eaten.   

The Bottom Line:   

 Don’t sweat the egg decision.  There is no significant nutritional difference in eggs based on their color or farming method. Egg grade and size are regulated by the USDA, along with whether or not a farmer followed the requirements to be an organic egg producer, but other egg carton labels are often for marketing purposes only. Certain eggs will look different, but from a nutritional perspective, all eggs are created equal. Differences do exist in egg production methods and hen-welfare, which will have an effect on the price, the environment and possibly your conscience.  But eggs are a great source of protein and other nutrients, and it’s hard to go wrong no matter what you choose. 
 
At Amaze we want to help you get healthy and stay healthy. And of course, we’re always here to help.