Recently I started to pay attention to the labels of the eggs that I buy. There are different labels on the boxes that need to be understood such as “organic,” “free-range,” or “cage-free—can be confusing. It’s absolutely crucial to know what each one means in terms of ethics and nutrition. Personally I avoid chickens that are injected with hormones and have unnatural diet. My go to option is pasture-raised and organic eggs.
Pay attention to both words; it is not just organic or pasture-raised. For the most nutrition you got to look for both. Close to 70% of all chicken in the USA live inside cages, which is terrible. And only 6% eggs and chickens combined are organic. This number is strikingly low, isn’t it? Some are labelled as industrial organic which is also not ideal condition because in most cases the chickens will not see sunlight in their lifetime which means the chickens will have a lot more inflammation in their body.
We have to make an informed decision about egg buying. First, let’s understand the egg labels.
Different types of egg labels
Organic:
These chicken were not given hormones and were given natural diet.Free-range:
The chicken may have options to go outside, but this is not guaranteed. This label is not highly regulated. It has a lot of grey areas behind this claim.Cage-free:
The chicken are not raised in a cage but may still be grown indoors in very tiny spacePasture-raised:
The chickens are free to roam outside and eat a natural diet. These are higher in vitamin A, D ,and omega 3s. This is the one you should buy for the best nutrition.Certified humane:
Another label for pasture-raised.Omega-3 fatty acid:
The chicken diet contains omega-3 rich food which means the eggs are healthier for human heart. This type of eggs may also reduce inflammatory omega-6 in the body.Grade-A:
Shape of the shell is nice and without cracks. A marketing label simply.Non-GMO feed:
No GMO soy or corn in chicken diet.USDA certified:
A product that meets the standards set by the United States Department of Agriculture (USDA), such as USDA Organic.Restorative eggs:
hens raised on farms using regenerative practices that prioritize animal welfare, soil health, and ecosystem restoration.
Egg labels and yolk color: orange vs. pale yellow
I always buy the pasture-raised and organic eggs, which has orangey yolk, which is a sign of healthier, more nutritious egg. The pale yellow means it is factory farmed, but be careful; sometimes the yolk are dyed to look orange to fool us consumers! The orange yolk also means there are more antioxidants in the eggs.
Surprising fact about egg
- Egg yolks are one of the best sources for retinol and vitamin A which can relieve vision issues at night and dry eye problem.
- Egg yolk is also the highest source of choline which can help in fatty liver issue
- Egg white has less protein than egg yolk. Surprising? Egg white has 22 g protein per 100 g; whereas the egg yolk has 34 g protein per 200 g.
Can eggs cause high cholesterol?
This finding is still debatable, as there is no research that firmly indicates that eggs have a negative impact on cholesterol levels. If you choose organic and pasture-raised eggs, there should not be many issues.
In short, spend a bit extra on high quality eggs and save yourself the next doctor visit.