Organic, Pastured, Free-Range: Which Type Of Egg Is Actually Healthiest?

Maybe you've been here: standing in front of the egg display at your local grocery store, wondering what all the different labels mean and which choice is best? I've certainly been in that situation myself, and I'm a registered dietitian!

Tell me if this sounds familiar: Should I buy organic? What's the difference between cage-free and pasture-raised? Does it mean anything if the eggs are brown instead of white? What's up with omega-3 eggs?

I remember one shopping trip in particular, right after finding out a family member had been diagnosed with cancer, and despite my years of clinical training, my head was a soup of fear-mongering clickbait and well-intentioned advice. After 15 minutes caught in an overthink loop of scratching my head, picking up one egg product after another, I left the store almost in tears—and with no eggs.

One thing I like about eggs is that they provide built-in portion control. One large egg provides 6 grams of protein and 5 grams of fat (1.5 grams saturated). You'll also get about 5 percent of your daily vitamin A needs, 10 percent of your vitamin D needs1, and 27 percent of the amount of brain-boosting choline2 you need in a day. When you see eggs labeled "omega-3," it generally means the hens were fed a diet supplemented with omega-3 fatty acids, usually DHA.

I'm often asked how many egg yolks are OK to have per week. It's not a sexy answer, but it really does depend on the person. What I can say is that the yolk is where you'll find a lot of important nutrients like choline, vitamin A, and vitamin D, plus the omega-3s. If you're paying extra for those omega-3-rich eggs, I'd recommend eating the yolk to reap those benefits rather than using those eggs to make an egg-white omelet.

For a company to put "USDA certified organic" on the label, the hens must be raised following the same standards as pasture-raised eggs. Additionally, while other labeling categories of eggs don't cover what laying hens are fed, there are guidelines in place for "certified organic" eggs. This means that those eggs were produced without pesticides, herbicides, or fertilizers and that the hens were fed an organic diet without those substances or fed any animal by-products or antibiotics. Organic eggs are also inherently non-GMO, as the USDA National Organic Program (NOP) prohibits the use of GMOs.

The USDA grading system4 sometimes trips people up. Eggs are given grades5 (AA, A, or B) based on interior quality factors (thickness of the whites, freshness) and exterior factors like the appearance of the shell. The thicker whites of Grade AA and Grade A eggs doesn’t spread as easily as Grade B, making them the preferred grade if you’re frying your eggs, and Grade B eggs are considered to be better-suited for use in things where thinner egg whites are preferable, such as cake batters and omelets. Whether one is "better" than the other really depends on the intended use.

"Pasture-raised" needs to be certified by a third-party organization such as the Certified Humane program. When you see this label, it means that the hens were uncaged, free to walk around and nest, and given access to outdoor space, though it doesn't guarantee the animals did not have their beaks cut off or were not subjected to starvation-induced molting. Also, this term is not USDA-regulated.

Because the pasture-raised hens were able to eat grass and bugs in addition to that commercial organic feed, it's possible that these eggs will be richer in certain nutrients like omega-3s, while the ratio of omega-3 to omega-6 fatty acids in the organic eggs really depends on what is in the feed. In general, though, I would say that pasture-raised tend to be best, because of their high omega-3 ratios.

My personal favorite brand I purchase regularly is Vital Farms pasture-raised eggs. I don't do this as often as I would like, but I also love buying eggs from my local farmers market to support local farmers. The most important thing? Get clear on what matters to you before you go shopping, so you don't get overwhelmed reading labels. As far as health is concerned, think about where eggs and egg yolks fit into the context of your diet. It's also important to be mindful of the environment, so whenever possible, opt for recyclable containers.