Yes, we’re chatting about one of the most versatile and talked about proteins out there today. Chances are, if you are not a vegan and are not allergic, eggs tend to always make it to your weekly grocery list (right?) They’re often a weekly staple because you can literally make eggs a MILLION different ways, for all meals and snacks during the day without forking over a low-key down payment for a good protein source. Hashtag, finance goals (or, more money for shoes). 

 

As with pretty much all nutrition topics, things can get pretty controversial and eggs are no exception.  However, by now we have pretty significant research that supports that eating one or two egg yolks per day will not impact overall total cholesterol in healthy individuals (it’s more so dependent on OVERALL food consumption over time) (source) 

 

And perhaps one of the biggest misconceptions/myths about eggs (I get asked this ALL the time):

 
Brown eggs are better than white eggs.  

Actually…they’re the same. The color of the shell does NOT indicate any change to the overall nutrition value. The color is dependent on the breed of chicken laying the eggs, so the price differences reflect that. Brown eggs may be a few cents more due due a variety of factors: the type of egg, the feed they eat, etc. Regardless, all eggs will have 70 calories, 6 grams of protein and contain all 9 essential amino acids + 13 separate vitamins and minerals, which makes it a powerful food, nutrition-wise.

 

 

Today we’re tackling yet another confusing egg topic: EGG LABELING. Believe me, I get it if you’re confused. I mean, one look at the wall of eggs at the grocery store and it’s like, what do I even BUY? So many colors, so many labels, so little time. Organic or cage-free today? What does it REALLY mean? There are plenty of articles out there trying to describe it all,  but does it still leave you slightly confused? My friend, let me tell you – you are not alone and dietitians are always here to explain without bias – you’re so lucky to have us! 

If the lingo leaves you a little more than slightly confused, here are some notable takeaways from what those words on egg cartons means: 

 

• In the world of nutrition marketing, the word natural has as much meaning as literally nothing.
• The word natural as established by the USDA just means that the product is free from artificial ingredients, added color, and is minimally processed – this still does not tell you very much about the quality of the overall food. (most things are in fact, “natural” if the ingredients list contains items derived from nature. Yes, even those potato chips are “natural” ) 

• Labeling is voluntary. This means the legal definitions are loosely based and there is no true definition of what “cage free” can actually claim. 
• No standard for the feed the chickens consume.
• While technically chickens that are “cage free” are not caged, this does not mean they have outdoor access. 

• Labeling is also voluntary – see concept above. 
• No standard for the feed chickens consume. 
• Chickens are kept in similar conditions to those that are “cage free” above – but with access to the outdoors. Note the keyword is ACCESS. Which means they may or may not even go outside. Additionally, there are no current regulations to how much time the hens are allowed to spend outside. 

• Eggs that are USDA CERTIFIED ORGANIC (with the USDA organic seal) are labeled to eggs that come from uncaged hens that have access to the outdoors and are fed a diet free from synthetic pesticides.
• Mandatory labeling – the USDA certification is mandatory for farmers that sell a certain amount of organic eggs on a yearly basis. 
• Translation: between cage-free or free range eggs, organic would be the next step to go.  

• Hens are fed a diet with added omega-3 fatty acids, which may come from flaxseed or fish oil.
• Nutrition real talk: even though the eggs may have a higher amount of omega-3’s, natural sources like fish, nuts, and seeds are a much more, well rounded (as in, combined with other important vitamins and minerals) way to get those healthy fats in. 

• Hens consume a full-grain feed with no animal byproducts.
• BUT this has no indication on the TYPE of feed they consume. 
• Food for thought: did you know chickens are naturally omnivorous? In the wild, they peck on worms (I know, I know…but nature, you know?) bugs, grass, and insects. Therefore the big takeaway here is if you see that the label says the hens are provided a vegetarian diet, it’s likely that the hens are confined in cages since they’re not foraging around for bugs and plants. 

• In order to have this labeling on the package, eggs must meet the standards provided by the Humane Farm Animal Care program – specifically in regards to the space provided to the hens (i.e. being cage-free and enough space to roam). 

• Hens are uncaged and permitted larger access to outdoor space that closely mimics their natural environment – this means their diet are naturally supplemented with grass, flowers, seeds, and bugs from the outdoors. 
• Best bet: look for eggs from pasture raised chickens fed with an organic feed – this indicates a little more information in regards to the general animal welfare and the feed it consumes to produce the eggs. 

First of all, here’s some more food science: in fresh eggs, the whites are tighter and the yolks are richer in color. This is precisely what you find from the eggs sold at farmer’s markets, because it indicates egg freshness. You’ll also find this to be true for pasture raised eggs because they’re more than likely sourced from smaller, family owned farmers.

(Did you know what if your egg floats in a cup of water, it means that it’s probably been in storage for a while and may indicate that it’s gone bad? The more you know!) 

Egg labeling has more to do with the condition in where the chickens are are kept. Labels are usually a general guide of chicken welfare, so the type you buy might depend on how much you value animal welfare and how it contributes to the overall quality of the eggs.

A general ranking from  (starting with the best option) that might help you navigate the wall of eggs next time you pick up a dozen:

 

 

To find Handsome Brook Farm pasture raised eggs in a store near you, check out a store locator here. 

 

P.S. If you’re in the Chicago area, it’s available at Plum Market.