These Are the Healthiest Eggs to Buy

Ever seen bodybuilders blend raw eggs into their post-workout shakes? While we hope that trend is over (hello, Salmonella!), eggs are a great source of high-quality protein, vitamins and minerals. Yet the egg aisle can be a confusing place. Between cage-free, organic, free-range and pasture-raised eggs, it can be hard to know which carton you should choose. 

To cut through the confusion, we asked dietitians which eggs are the healthiest, and they all agreed: Pasture-raised eggs are the most nutritious. Keep reading as we crack into the details.

Why Pasture-Raised Eggs Are the Healthiest Choice

They’re Produced in a More Natural Environment

According to the Department of Agriculture, there’s no official definition for pasture-raised eggs (also known as pastured eggs). Like cage-free eggs, pasture-raised eggs come from hens that are raised without cages. However, unlike their cage-free friends, these hens also have ample access to the outdoors during the day to roam freely. That means they typically spend a significant amount of time outdoors, where they can forage on grass, insects, seeds and other natural foods, explains Katherine Brooking, M.S., RD. “This more varied diet, along with regular sunlight exposure, can result in eggs that contain higher levels of certain nutrients compared with eggs from hens kept indoors and fed primarily grain,” she says. 

The USDA requires that any eggs labeled pasture-raised or pastured be certified by a nationally recognized third-party certifying body, such as American Humane or Certified Humane.  So, when shopping for pasture-raised eggs, look for these certifications to make sure you’re getting the real thing.  

They May Be Richer in Omega-3 Fats

There’s evidence that pasture-raised hens’ more varied, natural diet may help them produce eggs with a more nutritious fat profile. Compared with caged hens, hens with unlimited access to fresh pasture produce eggs with higher amounts of omega-3 fats, explains Sarah Schlichter, M.P.H., RDN. 

That’s important because most of us don’t consume nearly enough of these beneficial fats, which support heart, brain and immune health. Yet we tend to overconsume omega-6 fats. While our bodies need some omega-6s, consuming too many of them throws the body’s balance of omega-3s to omega-6s out of whack. Some researchers suspect this imbalance may promote inflammation and lead to the development of chronic illnesses, such as heart disease. Brooking explains that eggs from pasture-raised hens have a better balance of omega-3 to omega-6 fats compared to conventional caged hens’ eggs. Research shows that pasture-raised eggs have half as many omega-6 fatty acids as those from hens raised on commercial feed. 

They Can Be Higher in Antioxidants

Another reason to choose pasture-raised? They contain more antioxidants, compounds that act like shields to protect your cells from damage. As a result, antioxidants support overall cellular health, says Brooking. 

“Studies comparing pasture-raised eggs to conventional ones found higher levels of antioxidants like carotenoids (beta-carotene, lutein, zeaxanthin), plus more vitamin E and other micronutrients,” says Brooking.

They May Contain More Vitamins

Pasture-raised eggs may also be richer in certain vitamins. In addition to vitamin E, they have also been shown to have more vitamin A, a fat-soluble vitamin that helps with immunity, vision and reducing inflammation in the body, says Schlichter. Because pasture-raised hens get more sun exposure, Brooking notes they likely also have higher amounts of vitamin D, a vitamin that isn’t naturally found in many foods yet is essential for bone, heart and immune health. 

That said, pasture-raised eggs can be expensive. So, if they don’t fit your budget, you can feel good knowing you’ll still get these nutrients from other types of eggs, too. 

Tips to Include Eggs in Your Routine

No matter which type of eggs you prefer, eggs are a highly versatile, nutrient-dense food. So, don’t just save them for breakfast. Here are some of dietitians’ favorite ways to crack more eggs into your routine. 

• Keep a few hard-boiled eggs in your refrigerator: “You can quickly peel them, chop them and toss them in a salad, or add slices to a sandwich,” says Laura M. Ali, M.S., RDN, LDN. “They are also an easy protein-rich snack when you are crunched for time.”
• Pop them in the microwave for speedy cooking: “Cooking eggs in the microwave is easy to have a scrambled or poached egg in a minute or two without having to use extra cooking materials or cooking abilities,” shares Tessa Nguyen, M.Ed., RD.
• Bake them: Crack an egg into a seeded bell pepper, into half an avocado or over roasted veggies. It’s a fun and unique way to enjoy eggs. Add a sprinkle of spices and some cheese for extra flavor, like in our Cheesy Egg Stuffed Peppers or Baked Eggs with Roasted Vegetables. 
• Make egg bites or muffins for snacks: “Whip up a few eggs with some cottage cheese, a bit of milk and cut-up vegetables. Bake them in muffin tins to make egg muffins. Wrap them individually and store these in your freezer,” says Ali. For inspo, try our Sun-Dried Tomato & Feta Egg Bites or Muffin-Tin Omelets with Feta & Peppers. 
• Whisk them into pancake or waffle batter: Nguyen suggests adding an egg or two to pancake or waffle batter to boost protein and make your meal more satisfying. 
• Add eggs to sandwiches, wraps and tacos: “Eggs can also be added to many different dishes and options, from burritos, sandwiches and wraps, to stir-fries, rice and potato dishes,” says Schlichter. 
• Go sweet: Try mashing a banana with an egg or two and whip up a batch of our Two-Ingredient Banana Pancakes. Drizzle with a little maple syrup or almond butter, and top with some fresh fruit for a sweet breakfast, snack or dessert. 

Our Expert Take

Dietitians agree: Pasture-raised eggs are the healthiest eggs to buy at the grocery store. The hens are raised in a more natural environment and their eggs are richer in omega-3 fats, antioxidants and vitamins A, E and D than other eggs. 

Of course, they can be expensive, so the very best choice is the one that fits your budget! All eggs are nutritious, highly versatile and easy to incorporate into meals, snacks or even desserts. So, feel free to buy the ones you like best. To work more eggs into your week, dietitians recommend keeping hard-boiled eggs on hand, microwaving eggs for quick cooking, whipping up egg bites or muffins, whisking them into pancake or waffle batters, or adding them to burritos, sandwiches, wraps or tacos. No matter how you like your eggs, they’re a quick, easy way to add more protein, vitamins and minerals to your day. So get crackin’!