We’re big on eggs here at Fooducate. They are a cheap and reliable source of protein, especially for meat avoiders. They are one of few foods naturally containing vitamin D and they are also a good source of vitamin A, riboflavin, folic acid, vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium.
Due to their high cholesterol count (over 65% of the recommended daily intake) Eggs lost favor with consumers in the past decades. But current studies are pointing favorably to the egg, stating that most of the cholesterol formed in the human body results from saturated and trans-fats, and not the cholesterol in the egg.
Eggs have no trans-fat and only 8% of the daily value for saturated fat.
So you’ve decided to purchase some eggs. But there are so many options and labels. How do you know what to choose?
As in many products, the label includes many marketing messages, but not all of them have actual standing in facts. Here are some pointers.
What you need to know:
Omega-3 Enriched / Enhanced – the hens were fed either fish oil or flaxseed and passed the omega 3 second hand to you. Keep in mind that Omega-3 eggs are unregulated, so you don’t know how much omega-3 you’re actually getting.
Natural, Naturally Raised - unregulated, means nothing.
No Hormones, No Antibiotics – unregulated, means nothing.
Certified Organic - the hens are fed an organic, all-vegetarian diet free of antibiotics and pesticides. They are uncaged, “residing” inside barns or warehouses, and are required to have outdoor access, but the amount, duration, and quality of outdoor access is undefined. They may also be starved and de-beaked.
There is quite a riff now in the organic egg industry between the small family farms and the more industrialized organic egg facilities, who some believe have strayed from the true meaning of organic.
See the video below to understand (thanks, Mike)
Free range – There is no USDA standard for “free-range” egg production. Typically,free-range hens are uncaged inside barns or warehouses and have some degree of outdoor access, but there are no requirements for the amount, duration or quality of outdoor access.
Cage free / Free run – even less promising than free range because no degree of outdoor access is implied.
Certified Humane - Chickens not in cages but inside barns or warehouses. Access to the outdoors not a must. Certain requirements must be met, for example, the chickens are able to perform natural behaviors.
What to do at the supermarket:
The ethics and morality of what animal derived food to eat is a very touchy subject matter, and beyond the scope of this blog. We wanted to present the information we collected and let each family make its decision based on taste, nutrition, price, and environmental/ethical considerations.
One last thing – if you’ve never tasted eggs from a local family farm where the hens truly are free in the range, you don’t know what you’re missing. Out of this world. Treat yourself to a dozen and taste for yourself.
The Cornucopia Institute – Organic egg report card
The humane society – Egg Carton Labels