The inside scoop on chicken eggs – what you need to know.
So many eggs, so many kinds.
Eggs are so versatile and nutrient-dense! You can scramble, fry, boil, bake, and poach ‘em. If you haven't tried meal prepping eggs for the week, it’s a game changer. I love making a batch of egg cups or an egg bake for the week. Eggs are wonderful to incorporate into your diet (if you can tolerate them) because they are a great source of protein, healthy fats, cholesterol (you need cholesterol), vitamins, and minerals.
For most of us, we know how we like our eggs, but we don’t necessarily know which eggs to buy. There are so many options these days! And what the heck do labels like “all-natural” or “certified humane” really mean? That, my friends, is an eggcellent question.
Disclaimer – this is not the only pun you’ll come across. You’re welcome.
If you don’t know the difference between organic, free-range, cage-free, and pasture-raised eggs, picking out a carton of eggs can be overwhelming. I was tired of staring at cartons of eggs, wondering which one I should choose, so I did some research. I am so glad I did. Joel Salatin, the owner of the wonderful Polyface Farms, opened my eyes to the world of chickens. After reading his book, Folks, This Ain't Normal: A Farmer's Advice for Happier Hens, Healthier People, and a Better World, I realized everything I thought I knew about eggs, farming, etc. was way off base. Labeling has gotten out of hand and a lot of it is unregulated. Not very comforting, if you ask me.
According to Joel, we need to get back to our roots and farm the way nature intended us to. I was down with that. He goes into detail about how to tend to the soil, manage water, care for livestock, and support the circle of life. It’s highly informative and an interesting read – I highly recommend it.
Getting back to eggs. The way chickens are raised has a major impact on the quality of the eggs and the nutritional density. According to one study, the intake of carotenoids and flavonoids was much higher in chickens that were cared for under organic conditions and that were allowed to roam in the grass vs living in a cage. Also to note, the fatty acid amount was higher on chickens that roamed than chickens living in a cage. (Mugnai C, Sossidou EN, Dal Bosco A, Ruggeri S, Mattioli S, Castellini C, 2013). Another study done by Pennsylvania State University revealed that pasture-raised eggs were at least 2x higher in omega 3, vitamin D, beta-carotene, and vitamin E than hens raised in cages. For the quality of eggs to be high, the quality of the chicken's living conditions needs to be high.
Healthy chickens = healthy eggs. However, the majority of US egg production is ruthless.
Let me paint you a picture. Imagine a large warehouse where anywhere from 5-6 chickens are crammed into a tiny cage. Take note that as many as 100,000 chickens can be crammed into a warehouse, held in confined cages that are about the size of ⅔ of a sheet of paper in square feet. That’s about the size of a MacBook(Sayre, 2007). The conditions are stuffy as most warehouses are windowless, so instead of natural light, the chickens are exposed to artificial light. The place is packed to the brim with cages. The mistreated and increasingly sickly chickens are the chickens laying the eggs you purchase at the store. That is if you stick to conventional eggs. Not a pretty picture, is it? This makes my water boil.
Now, let’s dive into the different kinds of eggs and certifications.
Brown eggs
Meant to make you think they’re healthier than the standard white eggs, but they are the same.
All-natural/ hormone-free/ farm fresh eggs
These terms have no meaning and are ultimately thrown on the egg carton to entice you to buy them by making you think they’re exactly what you think they are – healthy and safe.
Vegetarian fed eggs
Chickens are fed grains, but here’s the kicker – chickens are omnivores. They thrive on worms and bugs – not grain – so being treated as vegetarians is unnatural to them.
Certified Humane/ Animal Welfare Approved eggs
These certifications assess egg farms, using a strict set of animal welfare guidelines (Kelto, 2014). For more information on the certified humane certification, click here.
Omega-3 eggs
The chickens might be fed something like flaxseed in their diet to increase their omega-3 levels. That’s about it.
Organic eggs
Typically raised like conventional chickens, pinned into tightly packed cages about 1 ft. apart. They are fed organic corn and soy feed and raised without antibiotics injected into them. They may receive sunlight, but it's slim.
Free-range eggs
Live about 2 ft. apart. They have an entryway that leads to the outside and it's up to the chickens to step outdoors – it's not as often as you'd think. The entryway might not lead to grassy outdoors, either (think cement).
Cage-free eggs
Free from a cage but they are still stuffed into barns or hen houses. They don't roam in the sun and are typically fed a corn and soy diet (often genetically modified).
Pasture-raised eggs
These chickens are given the freedom to roam outdoors in the pasture, consuming any bugs or worms they can get their beaks on. There is a chance they are given feed, if necessary, but it’s slim. Most are given ample space to roam and some are given free rein to wander where they please until nightfall. Lots of sunlight, fresh air, room to roam, bugs and worms, less stress – that's how it should be. They’re living as nature intended them to live.
ex. Vital Farms pasture-raised eggs and farmer’s market eggs (assuming they are pasture-raised).
Pasture-raised chickens
So you can see – the way the chicken is raised matters. You are what you eat. Do you want to eat a poorly raised chicken? Yak, me either. Chickens that are raised in an environment where they can thrive are more nutrient-dense and free of disease. They’re free to roam and do their chicken thing. They’re treated well. That's the kind of chicken I want to invest in.
Here’s a science experiment worth trying – crack a conventional egg and a pasture-raised egg side by side. You'll notice a difference in the color and the way the yolk stands. A healthy egg should have a taller, firm yolk with a deep golden color. That's the kind of egg you want to eat.
I want to touch on price for a moment. I know better quality eggs are more expensive. I am sure you agree with me it’s worth paying up for, now that you know what I know. I recommend seeking out pasture-raised eggs from your local farmer’s market or community shared agriculture box. This way you can speak to the farmer and ask all the questions you need to ask to understand how they raise their livestock and what they’re fed. Check out Eat Wild which is a national directory on farmers and their practices. Keep your eyes peeled for sales at the grocery store as another way to save a little on nutrient-dense, pasture-raised eggs. If your grocery store doesn’t carry pasture-raised eggs, ask for them. Grocery stores want to satisfy your needs!
Bottom line- pasture-raised eggs are the eggs to buy.
They’re the most nutrient-dense eggs
Chickens are treated humanely
Raising livestock the way nature intended them to be raised is the least costly for farmers
That was a load of information to take in. That’s the point. I want to encourage you to think about the food you buy by asking yourself questions like “where is it sourced from?” and “how is it grown?” and “what does this label mean?”.
Please don’t think you need to memorize this or know it all! My hope is that you’ll save this post so you can reference it as much as you need to. I want you to be able to go buy some darn eggs without feeling overwhelmed or wondering if you got the right ones. I want you to feel empowered. I want you to become an advocate for your health.
Let’s keep on the sunny-side-up of life.
Sources:
Kelto, A. 2014. Farm Fresh? Natural? Eggs Not Always What They're Cracked Up To Be. Retrieved from https://www.npr.org/sections/thesalt/2014/12/23/370377902/farm-fresh-natural-eggs-not-always-what-they-re-cracked-up-to-be
Mugnai C, Sossidou EN, Dal Bosco A, Ruggeri S, Mattioli S, Castellini C. The effects of husbandry system on the grass intake and egg nutritive characteristics of laying hens. J Sci Food Agric. 2014 Feb;94(3):459-67. doi: 10.1002/jsfa.6269. Epub 2013 Jul 16. PMID: 23775487.
Sayre, L. 2007. How to Decode Egg Cartons. Stop buying low quality eggs and use this clever guide on how to interpret the symbols on the carton and ensure you’ll never purchase a cruddy egg again. Retrieved from https://www.motherearthnews.com/homesteading-and-livestock/how-to-decode-egg-cartons-zmaz07amzsel
Shaine, S. 2020. You’re Wasting Your Money on Cage-Free Eggs. Here’s What to Buy Instead. Retrieved from https://www.thepennyhoarder.com/save-money/cage-free-vs-free-range-vs-pastured-eggs/