There are so many different types of eggs to choose from at the store. Since eggs are such a nutrient powerhouse it's important the know what you're buying. It can be a little overwhelming and confusing. Here is a breakdown of the types of eggs available in most stores and what they really mean.
Brown Eggs vs. White Eggs
One common misconception seems to be centered around egg color. There is no difference between brown and white eggs. It only has to do with the breed of the chicken. For some reason brown eggs have gotten a reputation as healthier than white eggs- there is no nutrient difference.
Conventional (usually the cheapest eggs)
Hens are commercially raised in small cages (usually stacked on top of each other), with no outdoor access, no exercise and have clipped wings and beaks. These chickens are usually in a cage their entire life. These birds are very unhealthy, usually producing a nutrient deficient egg.
Cage-Free
Not raised in small cages, usually in very tight quarters indoors with no outdoor access. They have clipped beaks and wings. They can engage in some natural behavior like spreading their wings, walking and nesting. This is a better than commercially raised hens.
Free Range
These chickens have some outdoor access for a portion of their life. It doesn't mean that the hens have access to grass or pastures. They may still have clipped beaks and wings. Their diet is usually the same as regular and cage free raised hens. Again, this will produce a healthier bird mainly because of the sunlight and outdoor access.
Vegetarian- Fed
This means they are fed a non-meat feed. This isn't necessarily a healthier diet for poultry. Chickens are meant to eat grass, bugs and worms not just grains. The Vegetarian Fed label has nothing to do with how they are raised. They may be living in a cage their entire life.
Organic *runner up
Chicken's feed is organic. Organic chickens cannot be given antibiotics and hormones. Because of this they are usually raised in better conditions than caged birds. Caged poultry has to be pumped with antibiotics to survive their terrible existence. Because they cannot do this with organic chickens they normally have outdoor access, aren't caged and have some freedom to roam. This will produce an egg with lower pesticide and hormone levels.
Pasture Raised *best quality
Chickens roam free on open land and graze on grass, bugs, worms and get plenty of sunlight most of the year. The yolks of these eggs are usually a deeper shade of yellow and have more flavor. These birds are much healthier and produce a more nutrient dense egg.
* Note that pasteurized eggs are not the same as pasture raised. Pasteurization is the process of heating eggs to disinfect them so they may be eaten raw.
A study done on the nutritional profiles of pasture raised eggs vs. commercial eggs have shown that pasture raised eggs are a superior food.
Pasture Raised Eggs have the following nutrient differences compared to industrially raised eggs:
- 100% more Vitamin E
- 150% more Omega -3 Fatty Acids (anti-inflammatory)
- 50% less Omega - 6 Fatty Acids (inflammatory)
- 38% more Vitamin A
How to Your Choose Eggs
If you can afford to buy pasture raised eggs it is worth the money. Eggs are a nutrient powerhouse. They are a wonderful source of high-quality protein, vitamin A and D, folic acid. phosphorus, sulfur and minerals: choline, sodium and potassium. When it comes to buying eggs price is a very good indicator of quality. Pasture raised eggs can be $6-8/dozen. These are significantly more expensive than conventional eggs. But many people get up to 6 meals from a dozen eggs. When considering this pasture eggs are an economical way to get a highly nutritious meal.
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