Cracking the Egg Code: Are You Being Tricked by Big Egg?

I recently saw an article (aka an Instagram post) about buying eggs. As someone who has a B.S in Sustainable Food Systems, I love exposing greenwashing and seeing through the labels. So here's a blog that may help you do so as well. First, I’ll break down what greenwashing is and what to look out for when buying eggs, then I'll break down how amazing eggs are if you're able to incorporate them into your diet.

Greenwashing is the deceptive marketing practice of portraying a company, product, or policy as more environmentally friendly or sustainable than it actually is. (U.N) 

Here are 9 common terms you'll see on egg cartons, 5 of which actually matter, and the others, mostly marketing.

“Farm Fresh” - not a regulated term, also common terms "all-natural," "eco-friendly," or "consciously sourced."

GRADE A - All eggs you'll find in a grocery store are grade A. 

Grade AA – highest quality (firmer whites, round yolks, not common in all grocery stores )

Grade A – very good quality (slightly less firm than AA)

Grade B – lower quality, very rarely in grocery stores, typically used in processed foods (thinner whites, flatter yolks)

“Hormone Free” - It’s true, but mostly marketing. All eggs are already hormone-free by law, whether the carton says it or not.

Color - Eggshells can be white, brown, and even blue or green. This is determined by the chicken breed's genetics. So all shells are white, but specific breeds add pigments (protoporphyrin for brown, oocyanin for blue), which have no difference in nutritional value but more so in the ethics of factory farming.

The U.S. egg industry has over 300 million laying hens that produce over 100 billion eggs annually. 

So if you don't want to support these factory farms or be fooled by their marketing tactics, here are the terms to look out for! 

Organic - This is a USDA-regulated term that means the hens are raised cage-free on organic non-GMO feed and given no routine antibiotics, and facilities are inspected regularly. 

You can check out the official guidelines for this here: Guidelines for Organic Certification of Poultry

Certified Humane - This label means that the hens are being treated humanely. This means they have access to indoor spaces with perches, nest boxes, and litter for dust bathing.  Also with limits to flock densities. If this is paired with a free - range label, they must have at least 6 hours a day outdoors.

Free - Range - These hens have continuous access to the outdoors and also an indoor shelter for protection from weather & predators. Keep in mind tho that outdoor access may vary in quality and size depending on the farm/certifier.

Cage - Free - Hens are raised in big buildings or aviary systems, not tiny cages. They have the freedom to walk, perch, nest, and spread their wings indoors. This still doesn't mean they go outside. 

Pasture Raised - Hens spend most of their lives outdoors with access to forage, naturally foraging for bugs and plants. They also have more outdoor space per bird than free-range systems. Standards can vary depending on the certifier, but since this is not exactly a USDA-regulated term, third-party certifications often set stricter space requirements anyway.

So when you go to the grocery store, you're going to want to look for organic, certified humane, cage-free, free range/pasture-raised to sweeten the deal. And they’ll probably be $12/ dozen, but factory farm eggs are cheap because the real costs are on the animals, workers, and our environment.

OR you can support a local hen keeper near you! If you don't see janky road signs that say eggs with arrows pointing in vague directions in your area. You can try using websites like:

Egglister

Local Hens

Farm Fresh Eggs Map | Find Farm Eggs Near You Worldwide

Or check out local Facebook pages & Reddit.

This probably wants to make you give up on eating eggs. But remember…

Every carton is a vote for the kind of food system you want to support.

Also moving toward a nutritional take, one egg is kind of a multivitamin & a protein shake.

They’ve got high-quality protein, meaning they have all the essential amino acids your body needs. Way more of a bioavailable format than a protein powder, and about 6g per egg.

Tons of important nutrients like vitamin B12 (and B2, B5, B9…battleshiiip 🚢) A, D, E, K, 

Minerals like choline and selenium, phosphorus, iron, zinc, iodine, & calcium. Antioxidants (lutein and zeaxanthin). To top that all off, the yolk has healthy fats that actually help you absorb these vitamins & minerals better.

They’re super filling, so they can help with appetite and convenience. Also, despite what your grandparents have told you, for most people, eggs don’t mess up cholesterol!

Help spread awareness and encourage people to be more international egg eaters. Knowing what these labels actually mean gives you the power to make choices that align with your values and your health. Don't get fooled by big ag SHOP LOCAL!

CHECK OUT MY GUIDE HERE