Eggs

All eggs sold in grocery stores are locally produced by Canadian farmers and are of “Grade A” quality–meaning they meet the highest standards! The eggs you use have been thoroughly cleaned, checked for quality, sized and carefully packaged before heading to the store to ensure top quality. Canadian egg farmers produce on average 595 million dozen eggs per year!

According to Canada’s Food Guide, 2 large eggs amount to 1 serving of meat (or alternatives), as each egg contains 6 grams of protein. Eggs also provide 14 essential nutrients like vitamins A, D, and E, folate, iron, zinc, and choline.

Egg Sizes

When you buy a carton of eggs from the grocery store, you may have noticed the carton labelled as a particular size of egg. In Canada, eggs are categorized by weight: peewee, small, medium, large, extra large, and jumbo.

Recipes, unless otherwise stated, call for large eggs. To substitute another size, take a look at this chart:

	Small	Medium	Extra Large
1 egg	2	1	1
2 eggs	3	2	2
3 eggs	4	4	3
4 eggs	6	5	3
5 eggs	7	6	4
6 eggs	8	7	5

Free Run and Free Range Eggs

Hens which produce free run eggs are able to roam within a barn, while free range eggs are produced by hens who are able to road outdoors as well as within a barn.

White Eggs vs. Brown Eggs

The only difference between white and brown eggs are the kind of hen it comes from! Brown hens lay brown eggs, while white hens lay white eggs.

Omega-3 Eggs

How are omega-3 eggs different from your regular, everyday, Grade A eggs? Hens which produce omega-3 eggs are fed a diet of flaxseed, which contains a plant-based type of omega-3 fatty acid. Omega-3 fats protect your heart, and help vision, brain function, growth and development!

Storing

Store your eggs in their original carton. This carton is designed to protect your eggs from absorbing odors and flavours from the other food in your fridge.

Don’t place your eggs on the fridge door, but instead on an shelf inside! They will stay cooler there, with less fluctuation from opening and closing the door.

The “Best Before” date on egg cartons indicates the amount of time the eggs will maintain its Grade A quality, usually 28 to 35 days after packing.

Cooking

Recipes

Nutrition per 2 large fried eggs (92 g):

Nutrient	Value
Calories	173
Protein	12 g
Carbohydrates	2 g
Total Fat	14 g
Saturated Fat	3.6 g
Monounsaturated Fat	2.7 g
Cholesterol	367 mg
Calcium	46 mg
Iron	1.4 mg
Sodium	322 mg
Potassium	116 mg
Vitamin B12	1.62 mcg
Vitamin E	2.7 mg

Provided by Health Canada

Information Provided by the Egg Farmers of Canada Organization.