What You Should Know About Those Labels On Your Eggs
With eggs and their high prices making headlines these days, it's more important than ever to know just exactly what your hard-earned cash is going towards. Do you really need to pay extra for organic? Are Grade A eggs the best money can buy? What does "pasture-raised" even mean? We spoke to the experts to get their insider take on what all these labels truly mean and what is actually worth buying.
First things first: if a carton of eggs has a United States Department of Agriculture (USDA) grade shield, it means that "the plant that processed the eggs is following USDA's sanitation, good manufacturing processes and eggs have been graded for quality by a USDA grader," according to the organization. This grading system isn't a mandatory process, but rather is an additional service that companies are required to pay for if they want to carry that grade shield.
That's where the letter ratings come in. "Egg grades like AA, A, or B are essentially the gold, silver, and bronze medals of the egg world," explains digestive health dietician Alyssa Simpson, RDN, CGN, CLT.
But wait, can eggs without the USDA grade shield still be sold in stores? They sure can! While all egg producers are subject to USDA food safety regulations, not all eggs are individually inspected by USDA personnel. Eggs without the USDA shield may be graded by state agencies or the producers themselves, following USDA standards.
"Some reasons why companies may not pay extra for the quality inspection and USDA shield are that they are a small farm and the extra cost would decrease profit margins too much to stay in business," explains Rosales. "Or, they sell direct to consumers at places like farmer's markets."
If you're one of the people who buys their eggs from local producers, Rosales has tips for inspecting the quality of the egg, although it does require cracking one open. "If the yolk is plump and round, and egg whites firm, you can conclude that the eggs are good quality," she says.
So what do we really need to know about those egg grades? Let's dive in.
Grade AA
If an egg carton carries a Grade AA seal, the eggs within are of the highest quality. Registered dietician Dru Rosales, MS, who is the owner of MindFuel Performance, explains that "this is based on the fact that the yolks are yellow and round, whites are thick and firm, and the shell is free from damage and defects," when held to a candling light, a method used to judge the interior egg quality.
Grade A
The next grade quality is Grade A. These are the eggs most commonly available in stores. "Their shells are clean and free from damage, the yolks are plump and yellow, and the whites are more firm, not runny," Rosales explains.
Both Grade AA and Grade A eggs "are best for frying and poaching where appearance is important," states the USDA.
Grade B
Grade B eggs, as Rosales explains, "have yolks that are wide and flat, whites that are thin and runny, and shells that may show blemishes." However, it's not likely that you'll see these on store shelves anywhere. Instead, these eggs are typically used for liquid, frozen, and dried products.
Aside from letter grades, you'll likely see other labels adorning your carton, like "cafe-free," "free-range," "organic," and more. But what's important to note is that while these labels may make it seem like your eggs come from chickens raised in humane living conditions, that's not always the case. These labels are often purposely misleading. If your carton is labeled "conventional" or has none of the below labels that specify welfare standards, it's a safe bet that the hens are kept in small cages with little room to move, explains Simpson. So let's dig in.
Cage-Free
As the label implies, the hens that produce cage-free eggs, do indeed live outside of cages. However, that does not mean that they have room to roam around. "They are often kept indoors and might be living in crowded conditions," Rosales tells us.
Free-Range
Similar to cage-free eggs, free-range labels don't necessarily mean that these egg-producing hens have actual freedom to roam around where they want. "The free-range label guarantees that hens have access to an outdoor area, but still does not mean that the area is large and the hens won't be overcrowded," says Rosales.
Pasture-Raised
According to Rosales, "pasture-raised eggs come from hens that generally have access to a pasture with ample space to run free and peck, but there is no standard definition."
A common theme: no consistency across the board. Consider this my official petition to standardize the labels and seals we put on our food, please and thank you!
Organic
A very trendy buzzword in food health at the moment when it comes to eggs, an organic label indicates that the hens are fed non-GMO grains free of any pesticides or antibiotics. As Rosales explains, these hens also tend to get more exercise and eat natural grasses and insects, leading to an increase in both the Vitamin A and E content in the eggs. Additionally, organic eggs must also be cage-free and free-range.
Vegetarian-Fed
According to Simpson, vegetarian-fed means that no animal by-products went into the hens' feed, though, she points out, "Some hens might still naturally eat insects here and there."
Omega-3
If an egg carton has an Omega-3 label on it, this dictates that then hens are fed a diet supplemented with flaxseed, fish oil, and/or algae. This raises the final Omega-3 content of the eggs to 100-160 mg. For context, the average egg contains only 30 mg. "This can be a great buy for your family if they don't eat fish, nuts, and seeds on a regular basis," says Rosales.
Certified Humane
The certified humane label on your carton means that a third party has verified that the hens have continuous access to food, water, and free movement. "When this seal is combined with free-range or pasture-raised labels, hens have access to the outdoors for at least six hours per day," Rosales tells us. This seal also indicates that the hens have a minimum space requirement, allowing them room to roam around and to prevent overcrowding.
"Hormone-Free" & Other Labels
While the above are the most commonly used labels to describe your eggs, there are some other labels that can be used, which often don't really indicate much of anything. "Terms like 'natural' or 'farm fresh' are marketing buzzwords with no real rules behind them," explains Simpson. "They're just there to make the eggs sound better than they actually are."
In addition to descriptors like "natural" and "farm fresh," you may also find your eggs with the label "hormone-free," but, according to Rosales, "All eggs are considered natural, come from farms, and by law [chickens] cannot be given hormones. So bottom line, don't pay extra for eggs with these claims."
What To Buy
So now that we know what all these labels truly mean, which ones should you be on the lookout for?
"If humane practices are your priority, pasture-raised or certified humane eggs are the way to go," says Simpson.
Rosales agrees, saying, "If you have the budget, I recommend choosing US Grade AA pasture-raised variety that have been certified humane." But if you're just looking for something affordable, Simpson adds, "Grade A conventional eggs work perfectly fine and won't break the bank.".
It really comes down to each person's particular preferences. If you want some extra nutrition, opt for omega-3 eggs. Or, if you love to support local, Rosales recommends doing some research and visiting your local farmer's market to speak with egg producers in your area to understand how their hens are raised.
One last note: disregard egg shell color in your decision-making process. "It is a common misconception that brown eggs are healthier, but several studies have shown that there is not a significant difference in nutrient profile," says Rosales. "The breed of the hen determines what color the egg shell will be."
Rosales recommends opening the carton before purchasing to ensure that none of your eggs have been damaged. Also, make sure to check the date on your carton — which can vary from "sell by"to "use by." Most importantly, make sure to refrigerate your eggs within two hours of shopping in order to prevent the growth of Salmonella. Follow this expert guidance and you'll turn out with a carton full of eggstraordinary eggs every time!
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