Free-range eggs may not necessarily be healthier than their conventional counterparts. The nutritional content of eggs is more dependent on hen feed than farming methods.
Eggs are a nutritious staple food for many people. One large white egg has around 6 grams of protein and 70 calories. They also contain other important nutrients, such as B vitamins, selenium, and vitamin A.
But not all eggs are created equal. There are many types of eggs, and some may have more of these important nutrients than others.
Nutrition
According to the American Egg Board, labels — including free-range — simply refer to the way the eggs were farmed. Unless the feed is fortified, the label does not necessarily indicate any significant nutritional differences.
Hens given nutritionally fortified feed produce eggs with higher nutrient levels. These eggs are labeled as nutrient or nutritionally enhanced, as opposed to labels like “cage-free” or “free-range,” and their packaging will specify nutrient content.
For example, certain eggs may be enriched with omega-3 fatty acids or have higher levels of vitamin D. The Nutrition Facts label on the carton will tell you this, so it’s important to check.
A 2021 study in rural Nova Scotia found that free-range eggs were slightly higher in the amino acid cysteine and lower in cholesterol than conventionally farmed eggs. However, there was no difference in protein content.
Price
Price is another important consideration when it comes to differentiating between types of eggs.
It’s important to remember that the cost of different types of eggs does not necessarily reflect nutritional value but rather the farming method used to produce them.
So, free-range eggs may simply be more expensive because they’re free-range, not necessarily because they are healthier.
The price of brown eggs may be higher than white eggs because the birds are slightly larger and require more food.
Other factors
Nutrition isn’t the only important thing regarding egg preferences. In one 2020 study, researchers conducted a survey and a sensory evaluation for different eggs. They found that:
- The price and size of eggs were important to consumers.
- Yolk color was the most important attribute, outranking white color, egg appearance, texture, flavor, or odor.
- Eggs from farms (either brown or blue shell) had the most favorable sensory rating and were preferred to both free-range and white-shell cage eggs.
The researchers found that grown farm eggs had the highest satisfaction overall.
Another 2020 study found that how eggs are produced is an important factor for consumers, as the production method leads consumers to make their own inferences about the safety and sensory properties of the eggs.
The study also noted that egg producers should better inform consumers about the different types of egg production and the sensory properties of eggs and that more research is needed.
Recipes with eggs to try
- Egg and avocado breakfast sandwich
- Avocado toast and scrambled eggs
- Fresh salsa scrambled eggs
- Turkey, avocado, and egg breakfast skillet
- Egg scramble with everything bagel seasoning
- Dairy-free deviled eggs
- Spinach and egg protein bowls
- Warm kale and pancetta salad with a fried egg
Takeaway
Free-range eggs may not have more nutrients than conventionally farmed eggs. Nutritional content is more dependent on the feed given to egg-laying hens than the farming method used.
However, besides the nutritional content, other factors may play a role in your choice of egg. Certain social factors may influence your decision, as well as the appearance and texture of the egg.
There’s no right or wrong choice of egg. Any type of egg can be a nutritious addition to a well-balanced diet.