Stocking up on basics at the grocery store used to be, well, basic. But, today, with the multitude of choices in every aisle, buying even the simplest staples can be confusing and overwhelming. The labels seem to shout at us from the shelves: Organic! Natural! Omega-3 Enriched! All the claims sound enticing, but most of us just want to know, What do these labels really mean? Which product should I buy, and for what reasons?
Nowhere is this dilemma more apparent than in the realm of eggs. In the not-too-distant past, purchasing these inexpensive, protein-packed powerhouses was as easy as selecting between the color (white or brown) and the number (six or a dozen).
When you pick a carton of eggs in today’s world, however, you’re no longer simply making a choice for taste and health – you’re making a statement about animal rights and food purity.
If you find yourself scratching your head over egg-carton messaging, you are not alone. Here’s a shopper-friendly guide to help you decipher common terms and labels and figure out which eggs you really want to put in your basket.
Brown eggs
These typically come from chickens with brown feathers, while eggs from white chickens are white. They taste the same and have the same nutrition content as white eggs.
Grade AA, A, or B
The grading system is used to classify eggs based on their interior and exterior quality, such as size of yolk, shape of shell or thickness of egg white. Its purpose is to ensure that only the safest, cleanest eggs are sold to consumers; however, grading is not required by law. Grade AA is the highest-quality egg, followed by Grade A, then B, which is usually reserved for foodservice operations or used in egg products. Although helpful for determining an egg’s aesthetics and overall quality, grade does not relate to an egg’s nutrition content.
Fertile
This means that the eggs have been fertilized by roosters. When a fertile egg is laid by a hen, it is collected and cooled so that it can’t develop into a baby chick. Because the hens must be in contact with roosters to produce fertile eggs, it’s less likely the hens are kept in cages. There aren’t any significant differences in the nutrient content or taste between fertile vs. non-fertile eggs.
Omega-3 Enriched
Farmers boost the omega-3 content of these eggs by adding ground flaxseed, algae or fish oil to the birds’ feed. By supplementing chickens’ diets, a regular egg, which normally has about 35 mg. of omega-3s, can have as much as 225 mg.
Vegetarian
Indicates that no animal by-products are in the chickens’ feed. This sounds healthy, especially for vegetarians. However, chickens are naturally omnivores that like to dig outside for protein in the form of worms and insects. What this really could be saying is that the chickens don’t go outside.
Natural
While this claim sounds nice, it’s unregulated and doesn’t have any real meaning.
United Egg Producers Certified
This means only that the eggs, like most of those sold in the U.S., come from birds kept in battery cages. In this system, as many as six chickens are crammed into one cage, causing the spread of disease and limiting natural bird behaviors like nesting and taking dust baths.
Hormone-Free
This label implies that other egg producers give hormones to their birds. However, all commercially produced eggs are hormone-free, because in 1959 the FDA banned the use of hormones after they caused many health issues in consumers – and didn’t stimulate chickens’ growth.
Cage-Free
In theory, these eggs come from hens not confined in small, overcrowded battery cages. Generally, “cage-free” means that the birds live on the floor of a large barn; however, it’s an unregulated term and conditions may still be less than humane.
Free-Range or Free-Roaming
This claim is also unregulated. It suggests that the chickens have access to the outdoors; however, it may be masking the fact that thousands of chickens are confined in a large shed and only have outside access via one small door.
Organic/Certified Organic
Organic eggs come from hens whose feed is free of pesticides, herbicides, fungicides, commercial fertilizers and animal by-products. These hens never receive antibiotics, and they are cage-free with access to the outdoors and can lay their eggs in nests – they can truly act like chickens. Organic eggs are certified by the USDA and cost about twice as much as conventional ones.
Some experts say that the way an animal is treated is reflected in the foods it produces. By that theory, if a chicken is stressed because of bad living conditions, it will most likely produce eggs with an inferior nutrition content to those laid by healthier, happier chickens.
The best way to ensure that you’re getting a high-quality egg is to buy organic, since it’s the only label you’ll see that has been certified and can therefore be monitored. Or, try to buy eggs directly from farmers instead of at a store, so that you can ask how the chickens are raised – many small producers who are not certified organic use admirable methods. And, don’t forget to check the “Enjoy by” date on the carton to make sure you’re getting the freshest-tasting eggs possible.
Whether flavor, health or animal rights is your primary concern, keep these facts in mind on your next food-shopping trip. You’ll feel good in knowing that you make an informed purchase.