Everything you need to know about eggs

Everything you need to know about eggs

Benefits

Nutrition

Buying eggs

Cooking eggs

Risks

Vegan alternatives

FAQs

Summary

Eggs are a good source of protein and vitamins. They can be a healthy addition to a dietary plan, if a person eats them in moderation. However, it is important to properly cook and prepare them.

People have eaten eggs for thousands of years. There are many types of egg, but the most common choice is that of the chicken. Eggs contain several vitamins and minerals that are essential parts of a healthful diet. In many parts of the world, eggs are a readily available, inexpensive food.

In the past, there was some controversy about whether eggs are healthful or not, especially concerning cholesterol. The current thinking, however, is that, in moderation, eggs are healthful, as they can be a good source of protein and other essential nutrients.

Benefits

Vradiy Art/Stocksy United

A 2023 reviewTrusted Source concludes that eggs are a nutritious food that can provide a number of health benefits. The can include:

Strong muscles: The protein in eggs helps maintain and repair body tissues, including muscle.

Brain health: Eggs contain vitamins and minerals that are necessary for the brain and the nervous system to function effectively.

Energy production: Eggs contain many of the nutrients that the body needs to produce energy.

A healthy immune system: The vitamin A, vitamin B12, and selenium in eggs are key to keeping the immune system healthy.

Lower risk of heart disease: The choline in eggs plays an important part in breaking down the amino acid homocysteine, which may contribute to heart disease.

A healthy pregnancy: Eggs contain folate, which may help prevent congenital disabilities, such as spina bifida.

Eye health: The lutein and zeaxanthinTrusted Source in eggs help prevent macular degeneration, the leading cause of age-related blindness. Other vitamins in eggs also promote good vision.

Weight loss and maintenance: The protein in eggs can help people feel full for longer. This can reduce the urge to snack and lower a person’s overall calorie intake.

Skin health: Some vitamins and minerals in eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also helps a person look and feel well.

To experience the health benefits of eggs, a person should eat them as part of a balanced diet.

Nutrition

According to the United States Department of Agriculture (USDA), one large boiled eggTrusted Source weighing 50 g can provide the following nutrients:

Energy: 77.5 calories

Protein 6.3 grams (g)

Total fat: 5.3 g

Sodium: 62 milligrams (mg)

Calcium: 25 mg

Iron: 0.6 mg

Magnesium 5 mg

Phosphorus: 86 mg

Potassium: 63 mg

Zinc: 0.53 mg

Cholesterol: 186 mg

Selenium: 15.4 micrograms (mcg)

Lutein and zeaxanthin: 176 mcg

Folate: 22 mcg

Vitamins

Evidence notes that eggs also contain a variety of vitamins. This includesTrusted Source:

vitamin A

vitamin D

vitamin E

vitamin K

vitamin B1

vitamin B2

vitamin B3

vitamin B5

vitamin B6

vitamin B8

vitamin B9

vitamin B12

Protein

Eggs are also an affordable source of high-quality proteinTrusted Source. The protein in egg contribute all nine essential amino acids, meaning it is a complete protein.

Fats and cholesterol

Previously, there were concerns that eggs may not be as healthy and could contribute to health problems due to their fat content and impact on cholesterol.

However, most of the fats in egg are unsaturated, which health experts consider to be healthy fats. Similarly, eggs are unlikely to have a significant impact on blood cholesterol levels. As such, evidence notes that eating eggs are not likely increase the risk of cardiovascular disease or conditions people may relate to fats and cholesterol when eaten as part of a balanced dietary plan.

Read on to learn more about eggs and cholesterol.

Omega-3 fatty acids

Eggs also contain small amounts of omega-3 fatty acids, mainly in the form of docosahexaenoic acid (DHA). Some omega-3 eggs, which come from hens on an omega-3 rich diet contain higher amount of omega-3.

DHA helps maintain brain function and vision. These fatty acids are most common in oily fish. Eggs can provide an alternative source for people who do not eat fish.

Buying eggs

There are different types of eggs on the market, including:

non-cage-free

cage-free

free-range

organic

The USDA grade eggs that meet their standards of quality and appearance. They have three grades for eggs: U.S. Grade AA, A, and B. Grade AA is the highest grading and grade AA and A are best for drying and poaching, where appearance is important. Grade B eggs are not often in retail stores as manufacturers often use them for liquid, frozen, or dried egg products.

Cooking eggs

Eggs are a versatile food and people can enjoy them in a variety of ways. Methods for safely cooking eggs can include poaching, hard cooking, scrambling, frying and baking. However, it is important to ensure that yolks are firm. Additionally, it is advisable to cook dishes containing eggs to a safe minimum internal temperature of 160 °F.

Some quick egg recipe ideas can include:

hard boiled eggs

deviled eggs

egg salad

omelet

fried eggs

Risks

Consuming eggs can come with some health risks.

For example, undercooked eggs can containTrusted Source bacteria such as salmonella. Consuming salmonella can cause a foodborne illness that people often refer to as food poisoning. This can cause symptoms such as diarrhea, fever, abdominal cramps, and vomiting for up to 7 days.

It is also important to note that egg can be a common food allergen. Proteins in the egg can trigger the immune system of a person with an egg allergy, which can lead to reaction symptoms that may be mild or very severe. A person with an allergy may also need to note whether a product is made in a facility that uses eggs, as trace amounts can trigger severe reactions in some people.

Avoiding the risks

Tips to reduce the risk of getting sick from eggs may include:

buying eggs from suppliers that refrigerate eggs

keeping eggs refrigerated at home

cooking eggs until the yolk and white are firm

discard cracked eggs

consider using pasteurized eggs and egg products, as the pasteurization process involves heating the eggs to kill bacteria

wash hands and items that encounter raw egg

do not taste or eat raw dough or batter containing raw eggs

Vegan alternatives

Some people do not eat eggs, such as people following a vegan diet. A wide variety of vegan egg alternatives are available.

Some alternatives may be more suitable for certain uses, such as a scrambled egg alternative, or for incorporating into cooking and baking. Examples of egg alternatives may include:

aquafaba

egg substitute powders

flaxseed or chia seed

silken and firm tofu

banana

Depending on the product, the nutrients will likely be different from those in hens’ eggs.

Frequently asked questions

Some FAQs about eggs may include:

What are the benefits of eating eggs?

Some health benefits of eating eggs include that they are nutritious, high in protein, may help lower heart disease risk, can support eye health, and can help with losing or maintaining weight.

Is it OK to eat an egg every day?

Research does not suggest a specific number of eggs a person should consume as part of a healthy diet. However, for most people, it should be both safe and healthy to consume one egg everyday.

What vitamins do eggs have?

Eggs are nutritious are contain many vitamins. This includes vitamin A, D, E, and many B complex vitamins, such as B12.

What is the healthiest way to eat eggs?

There is not ‘healthiest way, to prepare eggs. However, people trying to lose weight may wish to use lower-calorie cooking methods, such as boiling or poaching. People may also want to consider the amount of salt fat they use while preparing eggs.

Summary

Eggs can be a healthful and versatile addition to a person’s dietary plan. They are protein-rich, a good source of vitamins, and also contain omega-3 fatty acids. Previously, there were concerns eggs may increase the risk of heart disease. However, research now suggests this is not the case.

When cooking eggs, it is important for a person to handle, prepare, and cook the eggs properly. This can include buying eggs from suppliers that refrigerate the eggs, storing the eggs in a fridge, cooking them until firm, and washing hands as appropriate.

FROM OUR EXPERT NUTRITIONISTS

More in Nutrition

Last medically reviewed on July 2, 2024

Nutrition / Diet

How we reviewed this article:

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What to know about free-range eggs

Medically reviewed by Jillian Kubala, MS, RD, Nutrition — Written by Amanda Barrell on January 7, 2020

Egg Classification

Defining free-range

Certification

Availability and cost

Nutritional differences

Benefits for chickens

Summary

In general, hens that are free to roam in their houses and have access to some outside space produce free-range eggs. Hens that live in cages without any roaming opportunities produce cage eggs.

Many egg cartons carry the free-range label. While this does mean that the hens have some access to roaming and possibly outdoor space, there are no uniform standards as to what constitutes free-range eggs.

Keep reading to learn more about the various egg certification schemes, how these schemes classify eggs, and the benefits of free-range eggs both for the health of people and for the chickens.

Egg Classification

In the United States, regulators classify eggs according to grade, color, production methods, and size.

Egg grades:

Free-range eggs come from chickens that have some degree of access to outside space.

Regulators classify eggs as grade AA, A, or B depending on the quality of the product and the appearance and condition of the shell.

Egg cartons bearing a US Department of Agriculture (USDA) shield means that regulators have checked the eggs for quality and weight.

Farmers pay a fee to join this voluntary scheme.

Egg color:

The breed of the chicken will determine the color of the eggshell. Typically, white hens produce white eggs, and brown hens lay brown-shelled eggs.

Production method:

Free-range means hens have adequate space to move around inside their houses and have access to an outdoor space where they can roam freely. It is just one example of the different egg production methods.

Others include:

Conventional cage eggs: This refers to the intensive farming method whereby eggs come from hens predominately living in cages.

Cage-free eggs: Hens are free to roam inside barns, but do not have access to outdoor space.

Organic eggs: Organic eggs may carry the USDA Certified Organic label. This means farmers feed and house the hens according to USDA’s organic standards. The hens eat a vegetarian diet that is free from pesticides and antibiotics. They also have access to the outdoors.

Defining free-range eggs

Under USDA regulations, free-range eggs must come from hens that can move about freely both vertically and horizontally in indoor houses.

Because there are no definitive standards on how much space hens should have, different farms use a variety of housing systems. Some keep their chickens in aviaries with multiple tiers or floors, but this is not always the case.

Hens that produce free-range eggs must have access to fresh food and water. They must also be able to go outside whenever they want throughout their laying cycle. Often hen enclosures have fences or netting.

Farms that produce free-range eggs must create an environment that allows their hens to exhibit natural behaviors. They must provide facilities that enable the birds to live as naturally as possible, such as scratching areas, perches, and nests. Farmers also need to protect their hens from predators and give them access to litter.

While farmers keep cage-free hens in similar conditions, they do not need to have access to outside space.

Certification schemes

Because there are no distinct and uniform standards as to what constitutes free-range eggs or cage-free eggs, many people rely on certification schemes to choose their eggs.

There are many of these schemes, all of which regulators audit independently.

United egg producers (UEP) certified cage-free

Hens can roam vertically and horizontally in indoor barns and have at least 1 square foot of floor space each.

They live in an environment that allows them to exhibit natural behaviors but do not necessarily have access to outside space.

UEP certified

Egg producers must work to UEP Certified standards on all their farms. Hens are usually caged and must have 0.46 square feet of space each, which often does not allow the hens enough space to spread their wings, perch, or forage.

Animal Welfare Approved

To receive the Animal Welfare Approved label, each hen must have:

a minimum of 1.8 square feet of indoor floor space that allows them to nest and perch

have constant access to an outdoor area for roaming and foraging

upward of 4 square feet of outdoor space that has growing vegetation

an area where they can perch and nest

Certified Humane

This program offers three levels of certification:

Regular: Birds do not live in cages but have no access to outside space. They must have access to nests, perches, and dust-baths.

Free-range: Birds must be able to go outdoors for at least 6 hours a day. Each hen must have access to 2 square feet of outdoor space, which does not need to have growing vegetation.

Pasture-raised: Under this scheme, each bird must have access to at least 108 square feet of pasture, which is an area covered in living vegetation for at least 6 hours a day.

American Humane Certified

There are four levels of certification offered through this scheme.

Enriched colony cages: Each bird must have access to a caged area of least 0.8 square feet that contains perching posts and nesting boxes.

Cage-free: Each hen has 1.25 square feet of floor space, which has perches and nesting boxes. Farmers may keep their birds indoors all the time.

Free-range certification: Each bird has access to 21.8 square feet of outdoor space.

Pasture-raised: Each hen must have 108 square feet of outdoor living pasture space.

Food Alliance Certified

Under the Food Alliance Certification, birds must not live in cages and have access to at least 1.23 square feet of floor space each. They must also have:

access to natural daylight or be able to go outdoors for at least 8 hours a day

access to outdoor pasture areas

places to nest, perch, and dust-bathe

Availability and cost

Eggs produced to all the varying certification levels are widely available in most grocery stores.

Generally, if a farm follows stricter standards, the eggs will be more expensive. In other words, the higher the animal welfare standard, the more expensive the egg.

This is because production costs are higher for the farmer, who tends to pass the increased costs onto the customer.

Nutritional differences

According to one study, there are slight differences in the mineral content of eggs depending on the rearing environment. Researchers found a higher magnesium content in free-range eggs. However, they also found that organic eggs had lower phosphorus and zinc content.

Another study found that beta carotene levels were also higher in free-range eggs. Other researchTrusted Source has shown that eggs from pastured hens contain higher levels of flavonoid and carotenoid antioxidants, as well as anti-inflammatory omega-3 fatty acids than eggs from caged or organically-raised hens.

Beta-carotene acts as a powerful antioxidant in the body. The body also converts it into vitamin A, which is an essential fat-soluble nutrient that is critical for many aspects of health, including supporting the immune system.

Learn more about the health benefits of beta carotene here.

Free-range benefits for chickens

Hens raised in free-range environments have a much better quality of life. They can go outside and can engage in natural behaviors, such as dust-bathing, walking, and foraging.

Birds who live in cages in large flocks can be vulnerable to disease or getting trapped in between wires.

Caged birds also tend to show signs of distress and discomfort. When birds are more at ease, they tend to flap their wings stretch, shake their bodies, or wag their tails.

Summary

The term free-range means that chickens have the freedom to roam in their houses and have some access to some outdoor space. A free-range label does not specify how long farmers let the birds out for, or what that outside space should be like.

Egg certification schemes are the best way to understand the conditions under which farmers produce their eggs.

While nutritional differences between free-range and cage eggs are minimal, the caged hens do not have such a good quality of life because they are unable to carry out many of their usual or normal behavior activities.

Free-range birds have a far better life, with space that allows them to participate in their normal behaviors. People who are concerned about animal welfare and the quality of their eggs should consider choosing eggs from pasture-raised hens.