The healthiest eggs you can buy are pasture-raised eggs, which have more antioxidants, omega-3 fatty acids, and vitamins A and E than conventional eggs. Pasture-raised eggs also come from hens in more humane living conditions.
Understanding what the labels on egg cartons mean is important. They convey information about how animals are treated as well as the nutritional content of the eggs.
Pasture-raised eggs are generally more nutritious than conventional eggs. They provide more antioxidants, omega-3 fatty acids, and vitamins A and E than conventional eggs.
Purchasing pasture-raised eggs is also the best choice if you are concerned about animal welfare and the environment.
Eggs with the “pasture-raised” seal come from hens who spend hours outdoors on at least 108 square feet of pasture. Pasture-raising also supports soil quality and ecosystem health.
Keep in mind: “Pasture-raised” is not a U.S Department of Agriculture (USDA)-regulated term. It is best to purchase pasture-raised eggs that come with an animal welfare certification, such as “Certified Humane Raised and Handled.”
This USDA-regulated term means hens are raised without cages and can engage in natural behaviors.
This does not mean hens have access to the outdoors. Eggs labeled as “cage-free” must come from hens that are able to roam both vertically and horizontally in indoor housing.
Cage-free hens make up around 38% of the United States laying flock. Their popularity is on the rise as more people demand better living conditions for laying hens.
Free-range is another USDA-regulated term. It requires laying hens to have continuous access to outdoor space during their laying cycle.
Each hen must have a minimum of 2 square feet of range area. However, the USDA does not specify the amount of time or type of outdoor access.
Free-range hens are required to have protection from predators and adequate housing that promotes animal welfare.
This USDA-regulated label requires laying hens to be fed 100% certified organic feed.
Certified organic laying hens are prohibited from being treated with antibiotics or growth hormones. They must also be free-range.
Many of these labels require laying hens to be raised in humane living conditions. However, most laying hens in the United States are raised in poor conditions. Nearly 71% of all eggs in the United States come from hens raised in conventional cage systems.
Hens raised in these systems live their entire lives confined to cages. They are unable to turn around and engage in natural behaviors.
These conditions affect the health and quality of life of laying hens. They also produce the worst-quality eggs, including eggs with weak shells and pale yolk color.
The USDA has mandatory requirements for egg safety and wholesomeness. Egg grading, which checks for quality and egg size, is voluntary.
During this process, eggs are evaluated to determine their grade, which ranges from AA to B. Eggs are graded based on shell cleanliness, yolk defects, blood spots, irregular shells, and more.
The USDA egg grades include:
USDA Grade AA: The highest quality eggs, such as those with clean, unbroken shells and firm, round yolksUSDA Grade A: Very high-quality eggs, including those with clean shells and reasonably thick whitesUSDA Grade B: Lower-quality eggs that have defects and are usually used for liquid egg products
Eggs are also weighed and separated into weight classes, such as:
Jumbo: 30 ounces (oz)Extra large: 27 ozLarge: 24 ozMedium: 21 ozSmall: 18 ozPeewee: 15 oz
Large eggs are the most common type sold in grocery stores.
There are a few more certifications and labels to be aware of when shopping for eggs, including:
Animal Welfare Certified: This program from Global Animal Partnership has levels from one to five. Level one allows indoor living, while level five requires full-time pasture access.Certified Humane®: Eggs with this label come from hens raised without cages and given space to move, perch, and eat quality feed. Outdoor access is not required.HFAC’s Certified Humane® “Pasture Raised”: These eggs come from hens with at least 108 square feet of pasture each. They must also meet other animal welfare standards.
These certifications are voluntary and are verified yearly by their respective organizations.
You will also see labels that have to do with the feed that hens are given. Omega-3-enriched eggs come from hens given omega-3-enriched feed. They can contain up to five times more omega‐3 fatty acids than conventional eggs.
Eggs can also be enriched with vitamin D, which is essential for immune function, bone health, and more. They can contain as much as 78% more vitamin D than conventional eggs.
Consider choosing eggs from companies that use humane practices and those that carry labels such as Humane Certified or Animal Welfare Certified.
Eggs from pasture-raised hens are higher in some nutrients compared to conventional eggs, which makes them a healthier choice. Not only that, but pasture-raised hens have much better living conditions than hens raised in conventional cage systems.
Most people purchase eggs from grocery stores. You can also buy eggs from local farms that use humane practices and raise their hens on pasture.
Eggs are nutritious, easy to prepare, and versatile, which is why they are a popular protein source. They carry many labels that can be confusing when choosing the most nutritious.
Some types, like pasture-raised eggs, have higher levels of nutrients. Certain certifications also ensure hens are treated humanely and raised in healthier environments.