Decoding Egg Labels...Know 'EGGS'-actly What You're Buying
Labels on the food we buy can be misleading. Before we took the time to really understand food labels, we found ourselves spending a lot of money on what we thought were healthier & safer options, only to find that was not the case! Eggs are one food item we found to be extremely confusing when it came to labels and marketing. We wanted to share some of our research with you, so hopefully you don’t experience the same pitfalls we did when it comes to buying eggs.
First off, let’s talk nutrition. There is a common belief that in addition to “free-range” and “organic” eggs being more humane and socially-conscious, they are also more nutritious. Let’s look at the research. A study conducted in 2011 at North Dakota State University found no significant difference in vitamins or omega-3 fatty acids between conventional eggs and free-range eggs. A study conducted at Penn State found that pasture-raised eggs are significantly higher in omega-3’s (2.5x more!), as well as higher levels of vitamin A and E (up to 2x more) as compared to conventional eggs. Eggs from pasture-raised hens also have ¼ less saturated fat and ⅓ less cholesterol. --Did you notice that this paragraph references “conventional eggs”, “pasture-raised” eggs and “free-range” eggs? Aren’t “pasture-raised” and “free-range” the same thing? Take a look below...
When we say CONVENTIONAL eggs, we really mean…
These are your standard supermarket eggs. The hens that lay these eggs are typically fed GMO grain that is supplemented with vitamins and minerals and the hens live in overcrowded cages. According to the Humane Society, caged hens are among the most intensively confined animals in agribusiness, living their entire life in a cage not larger than a piece of letter-size paper, unable to ever even spread their wings. Keep in mind that these hens also have their beaks trimmed using hot blades that cause nerve injury and often lead to chronic pain & inflammation. Conventional eggs are the least-expensive and the most-consumed eggs in America.
Here is what most conventional egg farms look like. |
When your egg label says ORGANIC, it really means...
The hens were fed organic feed, free of growth hormones and antibiotics (meaning no GMOs, chemical pesticides, or fertilizer were used for feed). Their feed is typically either grain or soy based. Keep in mind that grains and soy are not a natural diet for chickens (they should eat insects). The term “organic” is the only label that requires government inspection and verification.
When your egg label says VEGETARIAN-FED, it really means…
The hens were fed grains, pseudo-grains, and/or soy which are typically filled with chemical pesticides and GMOS. Again, remember chickens should eat insects, they were not designed to eat grains/soy.
When your egg label says FREE RANGE, it really means...
Out of all the labels this one really fooled us the most...For years we used to purchase “free-range” chicken and eggs thinking that the animals were happily grazing on pastures. However, according to a 2007 federal law, “free-range” means that animals only have to be given access to the outdoors for five minutes a day. This means that free range chickens typically still live in a crowded barn that is only required to have some sort of access to outside. There are also no regulations to the “outdoor area” and often times is a small, muddy, and fenced-in area (basically an outdoor enclosure). Even worse is that these barns are so crowded that most chickens never even make it outside.
Because there is a tiny door somewhere in here in which the hens may access the outdoors, this meets the USDA definition of “free-range”. |
When your egg label says CAGE-FREE it really means...
That although the hens are not confined in a cage, but they can still be confined in an an overcrowded barn with no outdoor access.
When your egg label says HORMONE-FREE it really means...
The hens were not administered any hormones, but that doesn't mean they weren’t fed GMO grains, animal by products, or given antibiotics.
When your egg label says ANTIBIOTIC-FREE it really means...
Similar to “hormone-free”, this only means the hens didn't get antibiotic injections. It doesn't mean that the hens were spared anything else.
When your egg label says OMEGA-3 it really means...
The hens’ diet was enhanced with flaxseed and/or algae in order to increase the Omega-3 in the eggs. Omega-3 eggs can have 5 times more omega-3 than conventional eggs. Pasture-raised (see below) eggs also have more omega-3 in them.
When your egg label says PASTURE-RAISED or PASTURED it really means...
Every 1,000 hens are required to have 2.5 acres of land which is roughly 108 sq. ft per bird. Field rotation is mandatory, meaning the hens have to get continual access to grassy fields. This results in hens that aren’t pecking the same area that is pecked over day-after-day by the flock. The hens are also required to be kept outdoors throughout the year with safe, accessible housing if need-be. These hens are able to forage on greens and insects, and their diet is usually supplemented with grains to bolster egg production. Also keep in mind that "pasture-raised" is not a legally binding term as far as the USDA is concerned, so if you do purchase pasture-raised eggs, check for a reputable third party authentication and really research the source of your eggs.
This is what it looks like when it says your eggs are pasture-raised (and is also what most people THINK they’re getting when they pay the premium prices for “free-range” or “cage-free” eggs) |
Take note: when you crack open a pasture-raised egg, the yolk will be an orange color versus the yellow that you are used to seeing if you typically purchase conventional eggs. This is due to the significantly higher nutritional value of the pasture-raised eggs.
Our conclusion: Pasture-raised or pastured, hormone and antibiotic-free eggs are the best eggs you can buy. Our favorite brand to buy is Vital Farms. These eggs are pasture-raised and are Certified Cruelty-Free (take a look at this link as to what this means and what guidelines must be followed). Their pastures are not treated with any herbicides, pesticides or artificial fertilizers and the hens have access to clean, fresh water. The hens also have access to antibiotic-free feed to supplement their diet of insects and greens. Kate finds these eggs at Target in her Minnesota town and Maddie finds hers in her town in Illinois at Meijer. If your interested in Vital Farms eggs, click this link to type in your zip code and locate where you can purchase them in your area. Due to the expense of raising hens in this environment, the eggs tend to cost more. Another great option is to look at your farmer’s market and food co-op for local pasture-raised eggs. Keep in mind, however, that pasture-raised egg availability from local producers is largely dependent on where you live. If you are located in the midwest where there is snow on the ground up to 6 months of the year, you will not get eggs from hens that have year-round access to a pasture. That's not to say you can't get great eggs from local farmers and producers if you are living in a climate that isn't ideal for year-round foraging, but just keep it in mind if it's something you desire.
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Our top pick! We are not sponsored by Vital Farms & this is not an ad--just a personal preference :) |
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