Eggs are an excellent source of protein and are rich in various essential micronutrients. So, what should you pay attention to when buying eggs at the supermarket?
No matter which type of eggs you choose, whether you prefer boiled or fried, remember that all eggs are a good source of protein and contain various essential micronutrients for the body, such as choline and lutein, which can promote brain and eye health.
Among the wide variety of eggs available at supermarkets, if you carefully look at the labels on the egg carton, you will find terms like “organic,” “AA grade,” or “free-range.” You might be curious about what these labels actually mean.
Apart from the labels, what is the reason behind the different colors of eggs? How do white eggs differ from brown eggs?
In a publication by “USA Today” on July 23, a nutritionist was asked to provide detailed insights into all aspects of eggs.
According to data from the USDA’s Food Data Center, a standard large egg contains approximately 74 calories, 6 grams of protein, 5 grams of fat, and less than 1 gram of carbohydrates.
Alison Kane, a registered dietitian and health program manager at Mass General Brigham, stated that eggs are rich in vitamin A, biotin (vitamin B7), as well as antioxidants like lutein and zeaxanthin. She also noted that one of the most beneficial micronutrients in eggs is choline, which is especially important during pregnancy as it is a key nutrient for fetal development.
Kane mentioned that a large egg contains 207 milligrams of dietary cholesterol, mostly concentrated in the yolk. Recent studies have shown that the dietary cholesterol in eggs is not as concerning as previously thought. She advised that if you are worried about your cholesterol levels, it is more important to pay attention to saturated and trans fats intake (which are very low in eggs).
Eggs come in various colors: brown, cream, white, or speckled. The differing shell colors of eggs are unrelated to their nutritional value. Kane explained that ultimately, the color of the eggshell depends on the breed of the laying hen.
Kane emphasized that the color of the yolk does not necessarily represent the nutritional composition of the egg. People might assume that yolks with a more orange hue are more nutritious, but she clarified that it is not necessarily correlated with health benefits.
“This is primarily determined by the type of feed,” she said.
The labels on egg cartons can provide information about the quality of the eggs, the living conditions of the hens, and the feed they consume. Here are some key points to understand:
The letter grade indicates the quality of the eggs. According to the USDA’s regulations, factors determining whether eggs should be labeled AA, A, or B grade include shell cleanliness, air cell size (smaller air cells in fresher eggs), yolk shape and size, and albumen consistency (ideal being firm and thick).
When cracked open, AA grade eggs have a very round and firm yolk, with minimal albumen coverage. The albumen ranges from thick to thin and spreads widely.
To earn an “organic” label on a carton of eggs, the hens’ feed must meet the USDA’s National Organic Program standards, requiring nutrient-rich feed and providing outdoor access for the hens.
USDA regulations mandate that hens producing organic eggs must be cage-free outdoors, fed pesticide-free, and fertilizer-free feeds, with the farms undergoing regular inspections.
Kane explained that as the term suggests, this indicates that the laying hens are not confined to cages and have the freedom to move around in an indoor environment. However, the space for hens to roam freely indoors may sometimes be limited and lead to overcrowding.
This designation means that hens can roam freely outdoors. However, there is no clear definition of how long they spend indoors versus outdoors.
In Australia, it is stipulated that free-range hens can roam and forage on the ground for a minimum of 6 hours during daylight hours when weather conditions permit.
A carton labeled as “pasture-raised” indicates that hens have access to outdoor grassy areas where they can feed on insects or bugs, enhancing their environment and diet.