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Humane. Organic. Free-range. Labels can be confusing. So we asked an expert for tips to choose the healthiest eggs to eat.
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It’s a privilege to have multiple choices. But when it comes to buying essentials like eggs, multiple choices can make it confusing to know which is the best choice. Shopping for eggs means navigating a world of labels. Selecting eggs might seem simple, but behind those cartons lies a world of choices that affect animals, your health, and the environment. Knowing which eggs come from truly humane farms helps you make a better choice and supports ethical foodways. So, we’ve reached out to Marissa Stevens, a Food Blogger and Recipe Developer at Pinch and Swirl, to offer her guidance on how to pick high-quality eggs sourced from farms that meet your standards and values.
As a recipe developer, choosing quality ingredients is integral to maintaining the high standards of her recipes. In Marissa’s words, animal welfare is important because that can impact the quality of the eggs and the outcome of your cake or soufflé. “A hen’s living conditions directly affect shell strength, yolk color, and overall nutrient profile. Birds that have room to move, natural light, and quality feed tend to lay sturdier, better-tasting eggs.”
The Meaning Behind Common Labels
Marissa’s baked eggs recipe is inspired by the farm-fresh eggs she’d enjoy for breakfast in France. Her recipe is a lighter version of the French classic, but it begins with the same ingredients- fresh, quality eggs.
Buy quality eggs from retailers like MisFits Market to try this Parisian dish.
Labels can be confusing. Each refers to a way an animal is raised. Taking this a step further, are labels with certifications vetted by third-parties, guaranteeing the labels’ claims. “Certifications turn marketing terms into verifiable practices; without them, the words alone don’t guarantee much,” Marissa explains. When shopping for quality eggs, look at the labels and certifications. “Look for seals from Certified Humane, Animal Welfare Approved, or American Humane Certified. These groups audit farms against published standards for space, pasture access, and humane handling,” Marissa says. Here’s a quick breakdown of what several common labels and certifications mean.
Cage-Free: Hens aren’t in cages, but they still live inside a barn with no promised outdoor time.
Free-Range: Birds must have continuous access to the outdoors, yet the standards don’t specify how big the door is or how appealing the outdoor area may be.
Pasture-Raised (when third-party certified): Birds spend genuine time on pasture—Certified Humane, for example, requires about 108 sq ft per bird and a minimum of six hours outside daily.
Organic: Eggs come from hens fed organic feed without pesticides or chemicals. They must also meet certain outdoor access standards.
Key Regulatory Standards and What They Guarantee
- USDA Organic: Ensures organic feed and some outdoor access, but standards vary.
- Humane Farm Animal Care (HFAC): Focuses on animal welfare, requiring outdoor access and better living conditions.
- Animal Welfare Approved: Offers strict standards for outdoor access, organic feed, and reduced stress.
As a quick cheat code, Marissa suggests buying eggs with a “pasture raised” label. “It’s the strongest assurance of true pasture time. “Free-Range” does promise some outdoor access, but it doesn’t specify space or duration,” she explains. Studies also show that eggs from pasture-raised hens contain more omega-3 fatty acids, vitamins, and antioxidants. This is partly due to their varied diet, which leads to richer nutritional content, making them a healthier choice overall.
Marissa’s personal favorite aren’t the eggs you’ll find at grocery stores, but those sourced straight from the people who raised them. “I love to buy them from farmers at our local market. When I can buy directly from a farmer I know, that beats any label.”
Assessing Egg Quality for Better Nutrition and Freshness
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If you want to know how fresh the eggs are, make sure to find that label too. “Check the pack date (the three-digit Julian code); fresher eggs taste better and cook more predictably.” Now that labels are out of the way, the next thing to look at are the eggs themselves.
Shell: Clean, sturdy, and free of cracks.
Yolk: Bright orange or yellow, with a firm center. “Deep orange yolks usually mean the hens ate carotenoid-rich greens and insects,” Marissa says. But, be careful that you’re buying from a brand ior farmer you trust. “Some farms achieve the same color with paprika or marigold additives. Yolk color is a good clue, just not an absolute guarantee of pasture time.”
Interior: Clear albumen (egg white), not watery or discolored.
Smell: Fresh eggs don’t smell; any foul odor means they should be discarded.
Eggs are freshest when they’re stored properly. Keep them in the fridge and use them within 3-5 weeks. The hen’s diet and environment also influence egg nutrition—hens that forage and eat natural grains produce more nutrient-rich eggs.
Benefits of Supporting Humane and Sustainable Farming
Hens in factory farms endure cramped cages, constant debeaking, and lack of outdoor access. These conditions cause stress, injury, and suffering. Studies show that thousands of hens live in miserable conditions to produce low quality eggs.
- Better Animal Welfare: Hens can engage in natural behaviors like dust bathing and foraging.
- Eco-Friendly: Pasture-based farms reduce pollution, soil erosion, and carbon footprint.
- Supporting Farmers: Purchasing humane eggs helps local businesses and promotes sustainable practices.
Animal welfare groups agree that pastoral practices improve hen lives. Veterinarians note healthier hens and better eggs from farms that prioritize natural living conditions. Sustainable agriculture experts say supporting such farms benefits both animals and the planet.
Storage Tips for Fresh Eggs
This Cottage Egg Crate, available at Anthropologie, is made from stoneware and is a sturdier way to store eggs compared to traditional paper egg cartons. $14
Keep eggs in their original carton in the fridge and use them within 3-5 weeks to ensure the best quality. To check for freshness, do the float test or crack one open to inspect the yolk and whites.
If you’ve ever purchased eggs overseas you may have noticed that oftentimes, eggs aren’t kept in the refrigerator. The reason is that in the U.S we wash our eggs. “In the U.S., eggs are washed before sale, which removes the natural protective cuticle. Once that barrier is gone, they must stay cold (45 °F or below) to prevent bacterial growth,” Marissa explains. “Countries that leave the cuticle intact store eggs at room temperature without issue.”
All in all, choosing eggs from humane sources ensures better taste, nutrition and supports animal welfare and a healthier planet. Look carefully at labels, seek out reputable farms, and prioritize pasture-raised eggs whenever possible. These simple shopping tips will help you to wisely choose eggs that can make a big difference—both for the hens and for your well-being.
