Eggs have gotten a lot of bad publicity over the years. One large yolk contains more than two-thirds of the daily recommended intake for cholesterol. Eggs are associated with the nasty Salmonella bacteria, and some people, especially infants, are allergic to them.

Despite these concerns, I still believe eggs deserve a fair “break”. I try to eat eggs dishes in moderation and especially enjoy them for breakfast or brunch.

But stocking your refrigerator with eggs can be a bit challenging. When buying eggs at the supermarket, you’ll be confronted with all kinds of terms such as free range, vegetarian fed, and certified organic. But what does it all mean? Below are a few definitions to help you sort out the lingo:

Cage Free
This means the chickens are free to roam about their housing unit, usually a barn, and lay eggs. People usually like this term because it means the chickens have not been kept in tiny, individual cages.

Free Range
These hens have access to the outdoors to forage and roam around. Whether the chickens actually go outdoors is another matter. Like the cage free label, chickens are not kept in cages.

Vegetarian-Fed
Eggs with this label mean the hens have been fed an all-vegetarian diet with no animal by-products. However the food could contain antibiotics and may not be organic.

Natural
This label is a bit misleading. According to the USDA Food Safety and Inspection Services, by definition anything with the natural label must “not contain artificial or synthetic ingredients, and it must be minimally processed.” So does that mean the chickens are fed natural food? It’s not really clear.

Omega-3 Enriched
Omega-3s are good for our heart so naturally we want to add more to our diet. For eggs that are higher in Omega-3s, the chicken feed usually includes seaweed, fish oil and/or byproducts, or flax seed oil.

Certified Organic
Eggs with this label means the chickens must be cage free, have access to the outdoors (free range), and be fed an organic vegetarian diet.

Pasture Raised
These birds live outdoors and are moved around on a grassy field or pasture. Chickens eat whatever they find (bugs and worms) and are fed an organic diet. Personally this is my choice when buying eggs but they are hard to find in grocery stores and a bit more expensive.

Unfortunately the labels above are not highly enforced and can be broadly interpreted. For me, I usually try to buy eggs that are local and organic. Yes they do cost more per dozen, but I’m willing to pay more to ensure the chicken hasn’t lived all its life in a tiny cage.

To learn more about egg labels, visit the Egg Label and Certification page on About.com.

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