11 Egg Labels Explained
Photo by Kelly Neil on Unsplash
When did shopping for eggs become so complicated?
Have you ever found yourself staring blankly at a brightly lit display of egg cartons, weighing the living conditions of hens and the nutritional quality of their eggs against the price of feeding your family? Why do egg cartons seem to be covered with more labels than any other food?
Eggs are unique because consumers are not just choosing food based on its nutritional quality, but considering animal welfare as well. Plus, false marketing claims are designed to take advantage of your confusion in the egg aisle. Marketers add misleading (and often meaningless) claims to egg labels so that you’ll think you’re buying a superior or more humane product, when in reality you may just be paying more for conventional eggs.
So what should I look for when buying eggs?
Should I buy free-range, cage-free, or organic? Eggs from vegetarian-fed hens or those with omega-3s? Do I need to worry about hormones or antibiotics?
Below you’ll find explanations of some of the most common labels that you’ll find on eggs so that you can make informed decisions at the grocery store.
First things first… what’s wrong with conventional eggs?
There are some major problems with industrial egg production that has led to this abundance of food labels. For instance, you may wonder what the difference is between “cage-free” and “free-range.” The need to eliminate cages stems from the unfortunate use of battery cages in egg production. A battery cage is a small cage that houses between four and twelve birds, giving each hen around 67 square inches of space, or about the size of an iPad (7). The term “battery cage” comes from the fact that hundreds (and sometimes thousands) of these wire cages are stacked together, like the cells in a battery (6). A single barn filled with battery cages will usually house tens of thousands of birds.
Chickens’ natural instincts involve building nests, having room to roam, dust-bathing, and scratching at the dirt as they forage for food. When hens are kept in battery cages, they are often so tightly cramped that they may never be able to stretch their wings or even turn around. All of their natural instincts are thwarted, and their frustration from these unnatural living conditions leads to abnormal pecking behavior and even cannibalism (1, 10). Unfortunately, the industry “fixes” this problem by burning or cutting off a portion of the their beaks to keep them from harming each other, rather than moving them out of these tight quarters (1).
Yikes.
I know, it’s hard to think about this level of cruelty and suffering. It’s also hard to spend $6.99 for a dozen eggs when you could spend $2.50. But by educating yourself on egg labels, you can choose the types of eggs most in line with your beliefs and vote with your dollars for what’s important to you.
It’s also worth noting that battery cages are currently banned in the European Union, Switzerland, Norway, New Zealand, and India (14). In the U.S., California and Massachusetts have banned both the use of battery cages and the in-state sale of eggs from hens housed in battery cages (2). A handful of other states (including Colorado, Washington, Michigan, Nevada, Oregon, Rhode Island, and Utah) have passed legislation that will phase out the use of battery cages between 2023 and 2026 (2).
11 egg labels you’ll find at the grocery store
Here are explanations of some of the most common labels you’ll find on egg cartons.
Cage-free
With cage-free eggs, hens are enclosed in a building or room instead of in battery cages. But, this doesn’t mean that they have access to the outdoors and it doesn’t specify how much room they actually have to move around.
This is definitely an improvement over the use of battery cages. But even though they’re not kept in cages, they may still live on top of one another in very cramped conditions and may never see the light of day (6). “Cage-free” hens also often have higher mortality rates because these frustrating conditions cause them to peck each other and cause diseases to spread more rapidly.
Free-range
Technically speaking, “free-range” hens must have access to the outdoors. But just because they have access doesn’t mean they spend much (if any) time outside. Usually free-range hens live indoors and somewhere in the room there is a small door that they can use if they choose to. However, sometimes the building is equipped with industrial fans to pull the ammonia out of the air, which creates “hurricane winds” coming through the small doorways and the chickens don’t want to go through them (7). The door may also just lead to a small screened-in porch area, not the open grassy field you might imagine.
Pasture-raised
In terms of hen welfare (and also the nutritional quality of their eggs), pasture-raised is usually the best way to go. Pasture-raised hens generally live their life outdoors, which allows them to practice their natural foraging instincts and eliminates many of the problems listed above.
Pasture-raised hens will also likely produce more nutritious eggs. Because they are allowed to eat wild grasses, seeds, and insects, it’s possible that their eggs may have higher levels of vitamins, antioxidants, and omega-3 fatty acids (16). When you compare the color of the yolk in a conventional vs a pasture-raised egg, you’ll likely see a big difference. A conventional egg yolk is usually a pale yellow color, whereas a pasture-raised yolk will be darker and more orange. This is believed to be indicative of the nutrients present in the yolk.
Vital farms is one company that produces pasture-raised eggs available at many grocery stores. Their farms are in warmer weather states (not too hot, too cold, or too dry) where hens can live outside year round. Each hen is guaranteed a minimum of 108 sq. ft. of “roaming room in fresh pastures, with the freedom to forage for local grasses, succulents and wildflowers while enjoying fresh air and sunshine (15).” In addition to wild grasses and seeds, these hens are free to eat worms, flies, grasshoppers, and any other protein-packed critters they find in their life outside.
Organic
Organic eggs must come from free-range hens that have some amount of access to the outdoors. They must also be fed certified organic feed (grown without pesticides or fertilizers), they cannot be fed animal byproducts, and the hens cannot be given antibiotics (4, 8).
However, there is some concern that not all organic egg producers fully comply with these requirements, especially larger companies (13). If you’re curious how your organic eggs stack up in terms of compliance with organic farming practices and animal welfare, check out the Cornucopia Institute’s Organic Egg Scorecard, which rates dozens of different organic farms (12).
Omega-3 enriched
These hens are fed a diet enriched with ground flax seeds, which are high in omega-3 fatty acids. The amount of omega-3 varies widely in enriched eggs; it can be anywhere from about 100 to 500 mg per egg (11).
For comparison, a 3.5 oz serving of salmon contains around 2,260 mg of omega-3s (5). Pasture-raised eggs also contain omega-3 fatty acids, usually about twice the amount of conventional eggs (9).
Vegetarian-fed
This is largely a marketing tactic. Chickens are not naturally vegetarian: bugs and grubs are important sources of protein in the chicken’s natural diet. Hens used to be fed more animal by-products, but this practice largely ended with the spread of mad cow disease in the 1990s (3).
Marketing eggs as having come from vegetarian-fed hens makes the consumer believe that they are getting more nutritious eggs. But the “vegetarian-fed” label will not tell you whether or not the hens spent any time outdoors or if they lived in battery cages, which are a couple of the most important issues for consumers.
Brown vs white eggs
The color of an egg shell is simply determined by the breed of the hen and has no nutritional significance. Brown eggs come from breeds like Rhode Island Reds, whereas white eggs come from white leghorn chickens (8).
Antibiotic-free
This means that the hens were not administered antibiotics. However, laying hens are not routinely given antibiotics (unlike chickens that are raised for their meat), so this is a somewhat misleading label (7).
Hormone-free
Although this distinction is frequently on egg cartons, no laying hens are given hormones and this is a meaningless label (4). The FDA prohibits the use of hormones for all poultry production (6).”
Natural
This is another meaningless phrase on egg cartons. The USDA deems eggs “natural” as long as they have no artificial ingredients or added color and are minimally processed (6). All eggs meet this distinction.
This is a marketing ploy that is targeted to make consumers believe they are purchasing a superior or healthier product. It has nothing to do with whether or not the eggs are organic, antibiotic-free, cage-free, etc.
Farm Fresh
Yet another meaningless label found on egg cartons. It is meant to conjure up an image of fresh eggs, happy hens, and good farming practices, but it literally means nothing (7).
The take away
So what does this mean for you? What if that carton of pasture-raised eggs is simply out of your price range? This information is meant to allow you to make informed decisions at the grocery store, and what type of eggs you purchase is entirely your choice. Eggs are an incredibly nutritious source of protein, vitamins, and minerals, and they shouldn’t be avoided just because you can’t afford the price tag of pasture-raised.
If you can afford it, pasture-raised eggs are likely the most nutritious and humane choice available. Organic eggs are probably the next best bet, since the hens generally have some access to the outdoors and are not given antibiotics or animal by-products. Free-range eggs likely come next, as they guarantee at least some form of outdoor exposure. Cage-free eggs are more humane than conventional, but although the hens are not kept in cages they will still likely spend their entire life indoors.
Ignore meaningless marketing ploys on egg cartons. These include: hormone-free, natural, farm fresh, and vegetarian-fed. The color of eggs is also unimportant and reflects only the breed of hen they came from.
If you want to know more about a specific brand of eggs at your grocery store, do some research online. Companies that make the extra effort to treat their hens humanely will likely have information about it on their website.
Also, check out your local farmers’ market or see if anyone in your area sells locally produced eggs. That way, you can talk directly to the farmer about their practices and what the hens eat, and you may even be able to visit the farm to see for yourself!
References
American Society for the Prevention of Cruelty to Animals. (n.d.). Animals on factory farms. Retrieved from: https://www.aspca.org/protecting-farm-animals/animals-factory-farms
American Society for the Prevention of Cruelty to Animals. (n.d.). Farm animal confinement bans by state. Retrieved from: https://www.aspca.org/improving-laws-animals/public-policy/farm-animal-confinement-bans
Baxter, A. (2016). What’s up with eggs from vegetarian hens? Marketplace. Retrieved from: https://www.marketplace.org/2016/11/29/if-chickens-are-vegetarian-whats-vegetarian-fed-eggs/
Gunst, K. (2021). How to buy eggs: What do organic, cage-free and free-range labels mean? Eating Well. Retrieved from: https://www.eatingwell.com/article/287495/how-to-buy-eggs-what-do-organic-cage-free-and-free-range-labels-mean/
Hjalmarsdottir, F. (2019). 12 Foods that are very high in omega-3. Healthline. Retrieved from: https://www.healthline.com/nutrition/12-omega-3-rich-foods
Johnson, A.R. (2017). Egg labels explained. The Cornucopia Institute. Retrieved from: https://www.cornucopia.org/2017/04/egg-labels-explained/
Kelto, A. (2014). Farm fresh? Natural? Eggs not always what they're cracked up to be. NPR. Retrieved from: https://www.npr.org/sections/thesalt/2014/12/23/370377902/farm-fresh-natural-eggs-not-always-what-they-re-cracked-up-to-be?utm_source=facebook.com&utm_medium=social&utm_campaign=npr&utm_term=nprnews&utm_content=2049?utm_source=facebook.com&utm_medium=social&utm_campaign=npr&utm_term=nprnews&utm_content=2049
Lord Stewart, K. (2007). Eating between the lines: The supermarket shopper’s guide to the truth behind food labels. St. Martin’s Griffin.
Pennsylvania State University. (2010, July 20). Research shows eggs from pastured chickens may be more nutritious. Retrieved from: https://www.psu.edu/news/agricultural-sciences/story/research-shows-eggs-pastured-chickens-may-be-more-nutritious/#:~:text=%22Compared%20to%20eggs%20of%20the,fatty%20acids%2C%22%20she%20said
Pollan, M. (2006). The omnivore’s dilemma: A natural history of four meals. Penguin Group.
Reinagel, M. (2019). Are omega-3 eggs as good as eating fish? Scientific American. Retrieved from: https://www.scientificamerican.com/article/are-omega-3-eggs-as-good-as-eating-fish/
The Cornucopia Institute. (2021). Organic egg scorecard. Retrieved from: https://www.cornucopia.org/scorecard/eggs/
The Cornucopia Institute. (2021). Organic Egg Report and Scorecard. Retrieved from: https://www.cornucopia.org/research/scrambled-eggs-separating-factory-farm-egg-production-from-authentic-organic-agriculture/
The Humane League. (2020, December 2). Everything you should know about battery cages. Retrieved from: https://thehumaneleague.org/article/battery-cages
Vital Farms. (n.d.). Eggs. Retrieved from: https://vitalfarms.com/eggs/
Weingus, L. (2021). Are pasture-raised eggs worth the splurge? Nutritionists weigh in. Huff Post. Retrieved from: https://www.huffpost.com/entry/are-pasture-raised-eggs-healthier_l_61005ad3e4b000b997dbbbcc