Egg selection can be difficult considering the wide array of options available. Should you choose Grade A or Grade AA? Jumbo or Large?
Egg size and quality don't necessarily have a lot to do with the state of the planet, but they do have a lot to do with your individual nutrition - and your health can certainly be green in it's own right! Whether you have or haven't made the switch to organic foods, it's important to make your diet as healthy as you think it is.
When it comes to eggs, the most basic choice you have involves size and quality. Even though they are listed side by side on the carton, egg size and egg quality are not related. Read on to find out how to select your eggs by size and grade, and how such seemingly small decisions can affect your personal health.
Egg Selection by Size:
On a small scale, egg sizes can be used interchangeably. However, it's important to note that the nutrition facts associated with a Medium-sized egg aren't quite the same as those for a Jumbo-sized egg. Since eggs are nutrient-dense, calories, cholesterol, fat and protein values all vary depending on egg size.
Eggs are sorted into five different sizes according to weight: Jumbo, Extra Large, Large, Medium, Small, and Pee Wee. The following are the weight standards and approximate nutritional values associated with each of these sizes:
Jumbo: Minimum weight of 30 oz. per dozen eggs. Each egg weighs approximately 2.5 oz.
- Calories: 96
- Cholesterol: 275 mg
- Total Fat: 6.4 g
- Protein: 8.2 g
Extra Large: Minimum weight of 27 oz. per dozen eggs. Each egg weighs approximately 2.2 oz.
- Calories: 85
- Cholesterol: 245 mg
- Total Fat: 5.7 g
- Protein: 7.3 g
Large: Minimum weight of 24 oz. per dozen eggs. Each egg weighs approximately 2 oz.
- Calories: 74
- Cholesterol: 212 mg
- Total Fat: 5 g
- Protein: 6.3 g
Medium: Minimum weight of 21 oz. per dozen eggs. Each egg weighs approximately 1.7 oz.
- Calories: 65
- Cholesterol: 186 mg
- Total Fat: 4.4 g
- Protein: 5.5 g
Small: Minimum weight of 18 oz. per dozen eggs. Each egg weighs approximately 1.5 oz.
- Calories: 54
- Cholesterol: 157 mg
- Total Fat: 3.7 g
- Protein: 4.7 g
Pee Wee: Minimum weight of 15 oz. per dozen eggs. Each egg weighs approximately 1.2 oz.
- Calories: 46
- Cholesterol: 132 mg
- Total Fat: 3.1 g
- Protein: 3.9 g
Egg sizes typically vary depending on the age of the hen that produced them. Smaller eggs often come from younger hens, while larger eggs are produced by older hens that have perfected their egg-laying technique.
Egg Selection by Quality:
Contrary to popular belief, egg 'grade' or 'quality' has nothing to do with nutritional value. Instead, the grade an egg receives has to do with the egg's shell quality and how the egg stands once it's cracked - two things that have more to do with food preparation than they have to do with food safety.
Chef or not, you may be surprised how egg grade can effect a dish's final outcome. Grades range from AA to C, though Grade C eggs are not available for consumer purchase.
Quality standards are as follows:
Grade AA: Eggs of the highest quality have shells that are clean, unbroken and are shaped like a typical egg. The egg white is clear, firm, and springy, while the egg yolk is well-centered, free from defects and has a slightly defined outline.
Grade AA eggs are ideal for any use, but are particularly desirable for frying, poaching, and hard boiling.
Grade A: Grade A eggs have shells that are very similar to higher graded eggs - they will be clean, unbroken and normally-shaped. The egg white will be clear and reasonably firm, though it won't stand as high as Grade AA egg whites. The yolk will be fairly well centered, free from defects, and it will have a fairly well-defined outline.
Grade A eggs are well suited for frying, poaching, and hard boiling, though they can be used for any purpose.
Grade B: These lower grade eggs may have a shell that is clean or slightly stained. The shell will be unbroken, but may be weak or abnormally shaped. The egg white will be clear, though not springy, and the yolk may be slightly off center, enlarged and have minor (not serious) defects.
Grade B eggs are relatively flat when cracked compared to Grade AA and Grade A eggs. For this reason, Grade B eggs are best suited for scrambling, baking, or use as ingredients.
Grade C: Grade C eggs will have clean to moderately stained shells. Shells will be unbroken, but may be abnormally shaped. The egg white will be flat and watery, and small blood clots or spots may be present. The yolk may be off center, enlarged and flattened and may show serious defects. The yolk outline will be plainly visible.
Grade C eggs are not sold directly to consumers.
Sources:
Egg Quality. University of Florida IFAS Extention. Accessed: 20 Mar 200. URL: http://edis.ifas.ufl.edu/PS020
National Nutrient Database for Standard Reference. United States Department of Agriculture. Accessed: 20 Mar 2009. URL: http://www.nal.usda.gov/fnic/foodcomp/search/index.html
