How to Buy Eggs

Points to Consider

Eggs are easy to prepare in a variety of ways. They are key ingredients in many recipes, they go well with other foods, and they are economical.  Wholesomeness...grade...size...nutritive value...cost and convenience should be considered when buying eggs.

Wholesomeness

Packers who use USDA's voluntary shell egg grading service have their facilities and procedures federally approved and monitored to ensure that they meet USDA's rigid sanitary requirements. Other packers operate according to State laws.

Nutritive Value

Eggs provide protein, vitamin A, riboflavin, and other vitamins and minerals. The yolk contains all the fat, saturated fat, and cholesterol in an egg. In 1 large egg, the yolk contains 5 grams total fat, 2 grams saturated fatty acids, 213 milligrams cholesterol, and 60 calories. The egg white contains 15 calories. Use the Nutrition Facts panel on each individual product label to learn about the nutrient content of that food and how it fits into an overall daily diet.

Choose a diet low in fat, saturated fat, and cholesterol to help reduce the risk of getting certain diseases and to help maintain a healthy weight. The Dietary Guidelines for Americans suggest choosing a diet containing 30 percent or less of calories from fat, and less than 10 percent of calories from saturated fatty acids. Also, some health authorities suggest that dietary cholesterol be limited to an average of 300 milligrams or less per day.

The Food Guide Pyramid suggests 2 to 3 servings each day of food from the meat group, the equivalent of 5 to 7 ounces of cooked lean meat, poultry, or fish. Because egg protein is of high quality, eggs are an alternative to lean meat, poultry, and fish. Count one whole egg as 1/3 serving, and remember that egg yolks should be limited to four per week.

Tips: Substitute 2 egg whites for each whole egg in muffins, cookies, puddings, and pie fillings. Some specialty egg products are available, such as liquid whole eggs that are lower in fat and cholesterol, liquid products made without yolks, and dried whites for cake decorators. When you choose a whole egg, balance your cholesterol intake by choosing other foods that are low in cholesterol.

Quality and Weight (Size) Assurance

Most eggs are packed according to official U.S. quality grade standards and weight (size) classes. The grade and weight (size) are printed on the egg carton.

The USDA grade shield on the carton means that the eggs were graded for quality and checked for weight (size) under the supervision of a technically trained USDA grader. USDA's grading service is voluntary; egg packers who request it, pay for it. Compliance with grade, weight (size), and sanitary requirements is monitored by USDA.

Egg packers who do not use the USDA grading service will put terms such as "Grade A" on their egg cartons without the shield. Their compliance with grade, weight (size), and other requirements is monitored by State agencies.

Select by Weight (Size)
(U.S. Weight Class)

Size tells you the minimum required net weight per dozen eggs. It does not refer to the dimensions of an egg or how big it looks. Eggs of any weight (size) class may differ in quality. Most published recipes are based on large-size eggs.

Select by U.S. Grade (Quality)

There are three consumer grades for eggs: U.S. Grade AA, A, and B. The grade is determined by the interior quality of the egg and the appearance and condition of the egg shell. Eggs of any quality grade may differ in weight (size).

U.S. Grade AA eggs have whites that are thick and firm; yolks that are high, round, and practically free from defects; and clean, unbroken shells.

U.S. Grade A eggs have whites that are reasonably firm; yolks that are high, round, and practically free from defects; and clean, unbroken shells. This is the quality most often sold in stores.

U.S. Grade B eggs have whites that may be thinner and yolks that may be wider and flatter than eggs of the higher grades; the shells must be unbroken, but may show slight stains. This quality is seldom found in retail stores.

U.S. Grade AA and A eggs are good for all purposes, but especially for poaching and frying where appearance is important. U.S. Grade B eggs, if available, are fine for general cooking and baking.

For more information about nutrition, write:
U.S. Department of Agriculture,
Center for Nutrition Policy and Promotion
1120 20th Street NW, Suite 200 North
Washington, DC 20036

Use the Food Guide Pyramid to help you eat better every day...the Dietary Guidelines way. Start with plenty of Breads, Cereals, Rice, and Pasta; Vegetables; and Fruits. Add two to three servings from the Milk group and two to three servings from the Meat group. Each of these food groups provides some, but not all, of the nutrients you need. No one food group is more important than another - for good health you need them all. Go easy on the fats, oils, and sweets, the foods in the small tip of the Pyramid.

HOW TO BUY EGGS

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