Egg-buying
cheat sheet: what the claims mean
Shopping the egg section of the grocery store can be
perplexing, with claims crammed onto cartons and prices ranging from $1.98 to
more than $6 a dozen. It’s nearly impossible to know which is better
nutritionally (do we really need fertile eggs? and what’s the difference
between cage-free and free-roaming?), so we’ve put together an egg-buying
cheat-sheet that breaks down what the labels and claims mean, and when they may
be worth the extra money.
Regardless of the type of egg you buy, you can cut back on
fat and calories without sacrificing protein by using just one whole egg and
adding extra egg whites.
Brown egg
They’re associated with being more natural and nutritious.
The reality? It’s simply the breed of the hen that determines the color of the
eggs.
Worth any extra cost? No. There’s no significant
nutritional difference between white and brown eggs, and brown eggs aren’t more
“natural” than white. The main reason brown eggs tend to cost more is that the
hens that lay brown eggs are larger, and therefore require more feed.
Fertile
Most eggs sold today are infertile, because roosters aren’t
housed with most egg-laying hens. Fertile eggs are laid by hens that have mated
with roosters, so these eggs can be incubated and developed into chicks. Buying
fertile eggs at the grocery store doesn’t mean you’ll end up with chicks,
though, because refrigeration stops the growth process.
Worth any extra cost? No. Not only are fertile eggs
no more nutritious than non-fertile eggs, they also have a shorter shelf life.
Cage-free
Also labeled as “from free-roaming hens,” cage-free eggs are
laid by hens that are allowed to roam in a room or open area, usually in a barn
or poultry house.
Worth any extra cost? Maybe, if the living conditions
of the hens is important to you. But keep in mind that cage-free hens don’t
necessary have access to the outdoors, and they still may live in crowded
barns. As far as nutritional content, cage-free eggs are no better than
traditional eggs.
Free-range
The label may also refer to these eggs as “pasture fed,”
meaning that they are produced by hens raised outdoors or with access to
outdoors.
Worth any extra cost? Maybe, if the hens’ living
conditions are important to you, although no standards currently exist to
define the outdoor environment, and again, the nutritional content is the same
as traditionally produced eggs.
100 percent natural
The term “natural” has nothing to do with how the chicken
was raised; it simply means that nothing was added to the egg, such as
flavorings, brines or coloring.
Worth any extra cost? No. All eggs meet the criteria
for being 100 percent natural or all-natural.
Organic
Unlike the term “natural,” USDA Organic label claims are
highly regulated, although some state and other certification programs can differ.
Organic eggs are from uncaged hens that have been raised according to the
USDA’s National Organic Program guidelines, meaning that they must be allowed
free range of their houses, as well as outdoor access (although the amount of
time outside isn’t specified). These hens are also fed an organic diet
consisting of feed that wasn’t treated with conventional pesticides or
fertilizers.
Worth any extra cost? Maybe. Organic eggs have no
nutritional benefit over eggs from conventionally raised hens. While it’s not
clear whether pesticides and fertilizers can make their way into eggs, organic
eggs are guaranteed to be from cage-free hens with at least some access to the
outdoors, and producers must meet the higher animal-welfare standards of the
organic certification as defined by the USDA.
No added hormones
Hormones aren’t allowed to be given to chickens, ever. If
the claim “no hormones added” is used on labels, it must be followed by a
statement that says “Federal regulations prohibit the use of hormones,” or a
similar qualifier.
Worth any extra cost? No, there’s no reason to spend
more money on eggs that are marketed as “no hormones added,” since no eggs
contain added hormones.
No antibiotics
According to the USDA, this claim can be used on eggs if the
producer supplies sufficient documentation demonstrating that the birds were
raised without antibiotics of any type.
Worth any extra cost? No. The American Egg Board says
that nearly all eggs are antibiotic-free, and that if sick hens are given
antibiotics, any eggs that are produced are “diverted from human consumption”
according to FDA regulations.
Soy-free eggs
Eggs from hens that are fed soy-free diets.
Worth any extra cost? Maybe. Soy-free eggs are
possibly beneficial to those who are allergic to soy, although USDA experts say
that there’s no evidence that any of soy’s allergenicity is carried over into
the eggs.
Vitamin-enhanced
The hens’ diets are modified by adding ingredients such as
alfalfa, rice bran and sea kelp to their feed, resulting in eggs with higher
levels of nutrients such as B vitamins and vitamins A, D and E.
Worth any extra cost? Probably not. For most of us,
the amounts of vitamins provided by these eggs won’t provide a significant
nutrient boost, certainly nothing compared to what we can get through a varied
diet of wholesome foods or an over-the-counter multivitamin and mineral
supplement.
Omega-3 enriched
Ingredients such as flaxseed, algae and fish oils are added
to hens’ diets, increasing the omega-3 content from about 30 mg per egg to 100
to 600-plus mg per egg.
Worth any extra cost? Not really. The two types of
omega-3s shown to have the most health benefits are EPA (eicosapentaenoic acid)
and DHA (docosahexaenoic acid), but most omega-3-fortified eggs contain just a
small amount of these specific omega-3s (far less than what’s in fish or fish
oil capsules), and have much more ALA (alpha-linoleic acid), which doesn’t
appear to have the same health benefits. And although some brands tout that
their omega-3-fortified eggs contain as much as 25 percent less saturated fat,
eggs are already low in saturated fat (about 1.5 gram per egg), so the savings
really isn’t significant.
Grade
This is determined by interior qualities (including defects
or freshness) and exterior factors including shell quality. Most eggs sold are
grade AA or A, and there’s very little difference between the two. Grade B eggs
are just as good to eat, but they have different qualities, such as thinner
whites, so tend to be better used in baked goods or as an omelet, whereas
Grades AA and A work better for dishes like fried eggs, when you don’t want the
white to spread.
Worth any extra cost? Probably not. There’s no
difference in nutritional value between the grades; any extra money spent on AA
is just for looks.
Size
Extra large, large and medium are the most common sizes
sold, although size classifications range from jumbo down to small and peewee
eggs.
Worth any extra cost? Maybe. A jumbo egg has nearly 8
grams of protein (and 90 calories) – about 50 percent more than the 5.3 grams
of protein (and 63 calories) found in a medium egg, giving you more
protein-rich nutrition for your buck. Plus, most recipes are based on large
eggs, so if the recipe calls for many eggs, you may need to adjust the number
of eggs used.
Regardless of the type of egg you buy, you can cut back on
fat and calories without sacrificing protein by using just one whole egg and
adding extra egg whites. And be aware that opting for just pure whites isn’t
necessarily better: Adding just one egg yolk to your three or four egg whites
will enhance the flavor, texture and nutritional benefits, because it contains
certain key nutrients that aren’t found in the egg whites.
So unless you’re striving to live an organic (or mostly
organic) lifestyle, feel strongly about how the hens were raised, or have a soy
allergy, there’s nothing wrong with ordinary store-bought eggs (or ordinary
non-organic, non-omega-fortified eggs from the farmer’s market.)
