Eggs are nutritious, and I can eat an egg everyday! Seriously. For me, they are the ultimate staple that I stock in my fridge. I like eggs fried with a crispy lacy bottom or use them to make delicious meals, hors d’oeuvres, snacks, or desserts. And Easter is around the corner, so we can get creative and have fun dyeing eggs. This post will dive into the incredible world of eggs and uncover their nutritional benefits, scientific controversies, salmonella risk, colors, carton labels, and ethical issues related to egg production. Additionally, GFL will discuss the recent news regarding the short supply and rising prices of eggs, followed by recommendations for purchasing the best quality eggs. Let’s get cracking!

Healthy Benefits of Eggs

The American Heart Association (AHA) gives eggs two thumbs up because eggs are nutritious. Eating one hard-boiled egg is only 72 calories but is heavy on beneficial nutrients as noted below.

• Protein (6 grams): cell growth and repair
•  Fat (5 grams): energy source and help the body absorb fat-soluble vitamins (A, D, and E)
•  Vitamin B12 (21% DV) and Vitamin B2 (16% DV): red blood production and repair
•  Vitamin D (6% DV): bone health and immune system support
•  Selenium (28% DV): supports reproductive health and help fight infection
•  Choline (31% DV): supports metabolism, liver function, fetal brain development, and cognitive function
•  Lutein (200 micrograms) and Zeaxanthin (300 micrograms): prevent age-related macular degeneration and cataracts
•  Omega-3 fatty acids(30mg): promote cardiovascular health and anti-inflammatory

It is worth mentioning that the nutritional value of egg white is less because the yolk has most of the nutrients. The composition of egg whites is 90% water and 10% protein. 

Cholesterol

I know there has been some controversy surrounding eggs and their cholesterol content. One large egg yolk has 186 mg of dietary cholesterol, which is 62% of the recommended intake. But fear not! A recent Harvard publication stated that dietary cholesterol may impact blood cholesterol levels less than previously believed. This study showed that eating a diet high in saturated and trans fats has a much more significant effect on blood cholesterol. So think twice before ordering the bacon egg and cheese sandwich!

On the other hand, eggs contain monounsaturated and polyunsaturated fats that do not significantly increase levels of bad blood cholesterol, LDL (low-density lipoprotein). In addition, a PubMed meta-analysis found no clear link between eating an egg a day to the risk of heart disease. Instead, they found that eating one egg daily may decrease the risk of stroke by 12%. 

Recommended Egg Consumption

The American Heart Association recommends that most people can safely consume an egg daily, while individuals with certain medical conditions may need to limit their egg consumption.

• People with diabetes or have a history of a heart attack should pay attention to the amount of cholesterol in their diet.
• Individuals with high LDL, heart disease, and diabetes should limit egg consumption to 3 egg yolks per week or eat more egg whites.
• Consult with a healthcare professional for individualized advice.

Risk Factor: Salmonella

But wait, there’s more! We also need to consider the risk of salmonella contamination in eggs. Salmonella is a bacterium that can contaminate eggs and cause food poisoning. To reduce the risk of salmonella, it is recommended to cook eggs until the white and yolk are firm at a temperature of 160ºF. Other ways to reduce the risk of salmonella poisoning include discarding dirty or cracked eggs, buying eggs from suppliers that refrigerate the eggs at 40ºF or cooler, washing hands before and after handling eggs, and refrigerating eggs within 2 hours after cooking or 1 hour if exposed to temperatures of 90ºF or higher.

Things to Consider When Buying Eggs

We’ve covered everything about the nutritional benefits of eggs. Now, let’s discuss the different types of eggs and what you should consider when buying them. Egg farmers are clever marketers. Egg cartons can be confusing with all of their labels. If you have more time to spare, read this primer. Furthermore, eggs come in different colors, sizes, and grades. No worries because GFL breaks it down for you. 

Color

Colors brighten me up, so I will spend more money to buy pretty-looking eggs in different colors–blue, sage, brown, pink, and speckled –from my local farmer’s market. However, colorful eggs are not healthier than white eggs. Interestingly, all eggs start out white, and the exterior and interior shell color change occurs at the last stages of development as the egg travels along the hen’s oviduct. 

Sizes

The weight of the egg is proportional to its size. This is especially important for baking recipes because baking is a science. Therefore, the wrong size egg can alter the taste and texture of a recipe per Real Simple. Below are the weights of 4 different egg sizes. 

• Jumbo: 2.5 oz
• Extra-large: 2.25 oz
• Large: 2 oz
• Medium: 1.75

Grades

Whether you are using eggs to make sunny-side-up, poached, scrambled, frittata, or dessert, you must know which egg grade best suits your purpose. Eggs come in 3 different grade classifications. 

• US Grade AA: The highest quality egg with a thick, firm egg white and the yolk is high and round. These are perfect for any recipe where appearance is important.
• US Grade A: The interior quality is slightly lower than the Grade AA; the whites are not as firm.
• US Grade B: The whites are thinner; the yolks are wider and flatter. These eggs are often misshapen, and the shells have stains. Usually, Grade B eggs are used to make liquid, frozen, or dried egg products.

Labels

Are you confused just as I am with these various labels, including conventional, organic, free-range, pasture-raised, cage-free, and omega-3 enriched? Hopefully, this will provide clarification.

• Conventional eggs are laid by hens fed commercial feed and are raised in tightly stacked metal cages. 
• Organic eggs come from hens that have been fed a diet that is free from synthetic pesticides, fertilizers, and antibiotics.
• Free-range eggs mean the chickens can access the outdoors, but their time outdoors may be limited. However, a Certified Humane trademark with the Free-range label means that the hens have at least 6 hours of outdoor access and the outside environment has more space. Interestingly, the outside environment may be a dirt or concrete yard instead of a green pasture. 
• Pasture-raised eggs come from hens that are free to roam outdoors and forage for food, which can result in healthier eggs.
• Cage-free eggs mean that the hens are not confined to cages but are raised indoors in large flocks. However, the environment is usually overcrowded since the USDA does not offer space requirements for the barn. 
• Omega-3 enriched eggs come from chickens fed a diet supplemented with omega-3 fatty acids like flax seeds and fish oil. These eggs have as much as 350mg of Omega-3s or 85% more!

Ethical Issues of Egg Production

Egg production has ethical concerns related to animal welfare and environmental sustainability. Most of the eggs sold in supermarkets today are conventional eggs. However, cage-free and free-range eggs are a step up from conventional eggs. Recently, consumers in the U.S. favored the humane treatment of chickens, and cage-free egg production is on the rise. Because of this, egg producers in the U.S. pledged that 66% of egg production must be cage-free by 2026 to keep up with egg demand. Pasture-raised eggs are the most ethical option, as they allow hens to roam freely outdoors and forage for food.

Egg Prices Going Up

During the COVID-19 pandemic, panic buying happened, and U.S. households increased their demand for eggs and stocked up. This increase in demand has led to a shortage and higher prices. Then inflation happened. But that’s not all; the avian flu has caused 57 million hens to be culled in the U.S., according to the USDA. Besides the avian flu, this article from Forbes also mentions that egg prices are higher because of state laws requiring egg producers to raise cage-free hens. In addition, U.S. News and World Report noted that eggs are more expensive because the price of corn and wheat (main ingredients in chicken feed) have shot up due to inflation and wheat import disruption from Russia due to the Ukraine-Russian war. Another significant factor from this article is that eggs are an integral part of the American diet, so most people will buy eggs regardless of the price, increasing demand during a supply shortage. 

GFL Buying Guide

Buying eggs depends on your preferences, values, and budget. If you want the most nutritious option, pasture-raised organic eggs are the way to go. And if you are concerned about prioritizing animal welfare and sustainable practices, look into reviews of the different egg brands. Check out the egg scorecard from the Cornucopia Institute. This non-profit consumer education watchdog researches brands and investigates the organic egg industry. Cornucopia Institute gives egg star ratings where 5 eggs mean ‘Exemplary,’ 4 means ‘Excellent,’ 3 means ‘Very Good,’ 2 means ‘Fair,’ and 1 means ‘Ethically Deficient’ based on this scorecard criteria. Below are some brands you may be familiar with and their ratings. 

Steuve’s Certified Organic, CA Eight Mile Creek Farm, NY   Vital Farms, TX	Exemplary: 5 eggs
Nature’s Yoke (Westfield Egg Farm), PA Pete and Gerry’s, NH Happy Egg Co., CA	Excellent: 4 eggs
Organic Valley, WI      Bethesda Farms, FL Country Hen, MA	Very Good: 3 eggs
M and M Organic Farms, WI Circle JD Ranch, WI	Fair: 2 eggs
Eggland’s Best (Cal-Maine, Herbruck’s), PA 365 (Whole Foods/Amazon), TX     Trader Joe’s, CA Kirkland Signature (Costco), WA    Land O’ Lakes, MN	Ethically deficient: 1 egg

Also, you might consider supporting small family farms that sell at the local farmer’s markets. To me, farm-fresh eggs are richer in flavor.

Takeaway

Eggs are versatile and nutritious superfood that can be enjoyed as part of a healthy diet. Consumers can make informed choices when purchasing eggs by considering egg colors, carton labels, and ethical issues related to egg production. In addition, consumers can reduce the risk of salmonella poisoning by following recommended cooking and storage guidelines. GFL hopes this post has given you egg-cellent information. Leave a reply and happy egg eating!