Pasture Raised Eggs
Article by Stefan Burns - Updated June 2022. Join the Wild Free Organic email newsletter!
The humble egg is a nutritional powerhouse eaten by millions of people around the world, and you will have a tough time finding a healthier food as easily accessible.
In 1945, the average American consumed 1.15 eggs a day, but in 2013 the average American consumed only 0.68 eggs a day. This downturn of egg consumption is the result of the war on fat, which has taken place over the past 40 years, and being high in fat, the humble egg was placed directly into the cross-hairs. Now eggs are beginning to be reappreciated for their abundant nutrition, and new studies on eggs are changing public perception of eggs once again.
How did eggs fall out of the spotlight? In the 1950’s, a series of bad studies with cherry picked data were released. In these studies, high levels of saturated fat and cholesterol consumption in the diet were incorrectly linked to heart disease and other health concerns. Now, after decades of low fat nutritional guidance, most dietary experts recommend the inclusion of fat from whole unprocessed food sources into the diet.
Unless practicing a vegan diet, eggs are an amazing food to eat, abundant in healthy fats, protein, and many micronutrients. In this article, the nutritional differences between pasture raised eggs and conventional “inhumane” eggs will be examined. At the end there is a buyers guide which will explain all the different types of eggs that can be purchased and which eggs you should and shouldn’t buy for best health and wellness outcomes. I provide my recommendations on which egg brands to buy which I determined by buying a variety of egg brands and subsequently looking into the practices of each individual egg producer.
Conventional versus Pasture Raised Eggs
Before the advent of the industrial revolution, chickens were simply raised on the farm. Chickens ran and flapped about, established their own social structure, and foraged on a variety of plants, vegetables, fruits, seeds, grains, and insects. These chickens were happy and healthy, and as a result laid eggs with thick hard shells, which when cracked open, revealed rich flavorful orange yolks.
Now if you purchase an average priced dozen eggs, you’ll find that their shells are weak and the yolks are a pale yellow. Why the difference?
In the process of trying to feed a growing urban population, the quantity of eggs produced from local farms was no longer sufficient, so large egg producers stepped in and started to produce eggs at large capacities. In the 1930’s, a large egg farm had 500 hens per house. Now a typical hen house contains 80,000 or more hens inside. What was sacrificed in the process of industrializing egg production is the health of the hens, the amount of space afforded to each hen, the nutritional content of the chicken feed, and therefore as a cumulative result, nutritional quality of eggs laid by hens raised in those conditions plummeted.
Most egg laying hens are either confined to small cages or are cramped together in cage-free barns. A few lucky hens, those belonging to pasture raised farms or backyard gardens, are raised as they traditionally have been for thousands of years, and the eggs they lay are packed with nutrition.
As the result of decisions made nearly 100 years ago, we are now left with two methods of egg production (farm-style or industrial), two types of hens (healthy or sickly), and two types of eggs, pasture raised or inhumane.
Egg Nutritional Facts
To see the difference in nutrition between pasture raised eggs and inhumane battery raised eggs, look at the tables below. I complied the nutritional data below from a variety of sources to try to present the most accurate nutritional data currently available. All of these values are for a single large, hard boiled egg (50 grams). Bolded values have a superior amount of the vitamin/mineral/fat of interest between the two types of eggs.
Macronutrient Differences (percentages)
Inhumane Egg
Conventional Eggs:
Calories per Egg - 77.5
Fats (g) Per Egg - 5.3
Saturated Fat (1) - 1.55
Monounsaturated Fat - 2.0
Polyunsaturated Fat - 0.7
Carbohydrates per Egg - 0.6
Fiber per Egg - 0
Protein per Egg - 6.3
Pasture Raised Egg
Pasture Raised Eggs:
Calories per Egg - 77.5
Fats (g) Per Egg - 5.32
Saturated Fat (1) - 1.2
Monounsaturated Fat - 2.04
Polyunsaturated Fat - 0.73
Carbohydrates per Egg - 0.56
Fiber per Egg - 0
Protein per Egg - 6.29
Omega-3 Fatty Acid, Omega-6 Fatty Acid, and Cholesterol Differences
Omega-6 values for pasture raised eggs are nearly equivalent to inhumane eggs, the amount of Omega-3’s (1) is 300% higher, resulting in a much more favorable Omega-3 to Omega-6 ratio (1:2 pasture-raised vs 1:5.4 inhumane). A 1:2 Omega-3’s/Omega-6’s ratio is a much more favorable ratio for a variety of health parameters, such as obesity risk (2), and is inline with ancestral health observations and recommendations (3).
Cholesterol levels in the pasture raised eggs are likewise 34.5% lower than in their inhumane egg counterparts.
Vitamin Differences between Pasture Raised and Conventional Eggs
|
Vitamins |
Pasture Raised Eggs | Inhumane Eggs | Percent Differences |
Significant Dietary Source (Y/N)? |
|
Vitamin A (IU) |
395.93 | 243.5 | 62.5% |
Y |
|
Vitamin C (mg) |
0 | 0 | -- |
N |
|
Vitamin D (IU) |
43.5 | 17.5 | 148.5% |
Y |
|
Vitamin E (mg) |
1.87 | 0.49 | 281.6% |
N |
|
Vitamin K (mcg) |
0.15 | 0.1 | 50% |
N |
|
Thiamin (mg) |
0.03 | 0 | -- |
N |
|
Riboflavin (mg) |
0.26 | 0.3 | 15.4% |
Y |
|
Niacin (mg) |
1.31 | 0 | -- |
N |
|
Vitamin B6 (mg) |
0.06 | 0.1 | 66.6% |
Y |
|
Folate (mcg) |
22 | 22 | -- |
Y |
|
Vitamin B12 (mcg) |
0.55 | 0.6 | 9.1% |
Y |
|
Pantothenic Acid (mg) |
0.7 | 0.7 | -- |
Y |
|
Choline (mg) |
146.9 | 113 | 30% |
Y |
|
Betaine (mg) |
-- | 0.3 | -- | N |
|
Beta Carotene (mcg) |
39.515 | 5 | 690% |
N |
Mineral Differences between Pasture Raised and Conventional Eggs
|
Minerals |
Pasture Raised Eggs | Inhumane Eggs | Percent Difference |
Significant Dietary Source (Y/N)? |
|
Calcium (mg) |
25.0 | 25.0 | -- | N |
|
Iron (mg) |
0.59 | 0.6 | 1.7% |
Y |
| Magnesium (mg) | 5.0 | 5.0 | -- |
N |
|
Phosphorus (mg) |
86.0 | 86.0 | -- |
Y |
|
Potassium (mg) |
63.0 | 63.0 | -- |
N |
|
Sodium (mg) |
62.0 | 62.0 | -- |
N |
|
Zinc (mg) |
0.52 | 0.5 | 4% |
Y |
|
Copper (mg) |
0.01 | 0 | -- |
N |
|
Manganese (mg) |
0.01 | 0 | -- |
N |
|
Selenium (mcg) |
15.4 | 15.4 | -- |
Y |
| Fluoride (mcg) | 0 | 2.4 | -- | N |
Note - "--" indicates missing or incomplete data
Most nutritional taken from the USDA Food Composition Data Base.
Out of 26 vitamins and minerals, there are 16 that have different values between pasture raised and inhumane eggs. The inhumane egg wins on 6 counts, and the pasture raised egg wins on 12 counts. Additionally, when the inhumane eggs have higher levels of micronutrients as a result of being fed iron and B-vitamin fortified feed, it is by 23.2% on average over the pasture raised egg. For the pasture raised eggs, that average is 180.9%, a remarkable increase demonstrating the superiority of pasture raised eggs.
Nutritional data currently is limited for pasture raised eggs, and I would speculate that once better nutritional data is collected, it will be shown that pasture raised eggs have higher daily percentages of vitamins and minerals across the board than inhumane eggs. And for those who pass on the yolks and just eat the egg whites, you’re missing out! When someone avoid the delicious egg yolks, they also miss out on the majority of the Iron, Potassium, Folate, Selenium, Vitamin A, Vitamin E, Vitamin B, Vitamin D, Biotin, and Choline present in each egg. Never skip the egg yolks!
Not All Eggs Are Created Equal
I believe in the humane treatment of all animals. Humans are omnivores, and animal products, while not completely required by our diet, contains a wealth of bioavailable vitamins and minerals, healthy fats, and of course, ample protein. If someone chooses to eat animals products, they should do so as humanely as possible.
The current state of animal welfare in the American food industry is abysmal, with new humane standards desperately being needed. With the huge size of the corporations running the food industry, the easiest way to enact meaningful change is to vote with your dollar.
Currently, the average space available to a typical caged battery hen is ~67 sq inches, which has often been described as less than the size of a piece of A4 paper. Ceiling height varies, but the most caged hens can do is stand up and turn around. Some hens can’t even stand up. They definitely cannot run, climb, peck, and just live.
Cage free hens aren’t too much better off either. In California, a state praised for its progressive humane policies, each cage free hen is afforded 116 sq inches, about double that of caged hens.
Typically, hens are fed an all vegetarian diet, and as a result, they often are deficient of important vitamins and minerals which they typically acquire through an omnivorous lifestyle. Methionine in particular, is an essential protein based amino acid typically acquired through animal products (chickens are omnivores themselves), and when chickens aren’t supplemented or given access to this amino acid, among other key nutrients, they turn to pecking each other, and even cannibalism, to get a sufficiently nutritious diet. Additionally, hen houses both for caged or cage free hens have poor ventilation, and in the cage free hen houses, the hens collectively kick up clouds of dust, making respiratory conditions extremely common.
Other humane concerns for both cage free and caged hens, taken from the Humane Society are:
Both systems typically buy their hens from hatcheries that kill the male chicks upon hatching—more than 200 million each year in the United States alone.
Both cage and cage-free hens have part of their beaks burned off, a painful mutilation in an effort to reduce pecking behaviors.
Both cage and cage-free hens are typically slaughtered at less than two years old, far less than half their normal lifespan. They are often transported long distances to slaughter plants with no food or water, starving along the way.
While the vast majority of the battery and cage-free egg industry no longer uses starvation to force molt hens, some producers still use this practice.
Pasture raised hens live completely different lives from their friends in industrial hen houses. To be certified pasture raised, a minimum of 15,552 sq inches per bird is required, a 13,400% increase over cage free hens and a whopping 23,200% increase over caged hens. Additionally, hens are kept outside year round (except in very inclement weather), and fields are rotated.
Within this fluid 10x10’ area each hen is given, hens are free to forage as omnivores, run, climb, flap, roost, nest, and simply live. Not being overly crowded together hens are much less likely to peck each other and they are free of unsanitary and dusty conditions which cause immune and respiratory issues. When you buy pasture raised eggs, you’re not only buying nutritionally superior eggs, you’re also supporting farmers who raise their hens humanely and with integrity.
Egg Grocery Store Marketing Tactics
When you pick up a carton of eggs at the supermarket nowadays, you are assaulted with a variety of marketing terms and gimmicks. Below are explanations of the marketing terms you are likely to encounter.
Hormone Free Eggs
In the United States, no egg laying hens are given hormones, so even egg cartons that do not have the marketing term “Hormone Free” are in fact hormone free. You should never buy eggs which are more expensive solely because of this true, yet misleading marketing term.
“All Natural” Eggs
In some countries, the term “All Natural” is defined and enforced, but in the United States, it has no virtually no meaning. As regulated by the USDA, foods labeled “Natural” must be minimally processed and contain no artificial ingredients, which does not ensure the animals aren't fed artificial ingredients. “All Natural” is a marketing gimmick and you should not base your purchases off of this marketing term.
Antibiotic Free Eggs
Antibiotic-free claims on egg cartons can be only be made by egg producers who choose not to use any antibiotics in feed or water during the growing period of pullets or while hens are laying eggs. It is not common for any egg laying hen to receive antibiotics because of the effectiveness of current vaccines and other illness treating measures. Still, antibiotic free eggs are much better to buy than eggs which don’t have this label.
Cage Free Eggs
This term indicates that the hens were able to freely roam a building, room, or enclosed area during their production cycle, with access to unlimited water and feed. Compared to the average battery hen, which is afforded approximately 67 square inches of cage space (less than an 8.5 x 11 sheet of paper), the average cage free hen is afforded approximately double that. Cage free eggs have their own unique drawbacks though.
Free Range Eggs
Similar to cage free eggs in that the hens are not confined to cages and are free to move around, except the hens are also given access to the outdoors. HFAC Humane Certified® standards for free range requires a minimum of 288 sq inches of outdoor space per bird. As egg producers have upgraded from cage free to free range, many converted their existing hen houses to include a small, fenced off patch of concrete outside the barn built to meet minimum requirements.
On most free range egg cartons, scenes of chickens pecking around on sunny hillsides can be seen, but don’t be fooled, those cheery images could not be farther from the truth. Some egg producers exceed the free range minimums, but often it is unclear by how much.
The Happy Egg Co. is one such company. They used to proudly label that each hen receives 2016 sq inches per bird, but now after serious business growth in the past 2-3 years, they instead list that each farm provides 8 acres of outdoor access. No metrics are provided on the number of hens per barn, but I would guess that to keep up with demand they decided to increase their number of hens per barn rather than increase the number of barns needed to maintain 2016 sq inches.
The free range marketing term allows egg producers to mark up the prices on their eggs like crazy to uneducated consumers, so stay away from this label and only buy pasture raised eggs.
Pasture Raised Eggs 🌟
Eggs laid from hens which have access to pasture. Pasture is defined as open grassland. The HFAC’s Certified Humane® “Pasture Raised” requirement is 1000 birds per 2.5 acres (108 sq. ft. per bird) and the fields must be rotated. The hens must be outdoors year-round, with mobile or fixed housing where the hens can go inside at night to protect themselves from predators, or for up to two weeks out of the year, due only to very inclement weather. For all intents and purposes, this definition of pasture raised is more than sufficient, and more than required by the USDA to label your eggs as pasture raised. The “Pasture Raised” marketing term backed by the HFAC label is the only egg carton label which really guarantees that egg laying hens are treated humanely and given sufficient access to the outdoors, ample space to run, fly, peck, forage for food, and perform other natural behaviors.
All Vegetarian Feed Eggs
This label simply designates that the chicken feed is simply all vegetarian feed, with no animal products. “All Vegetarian Feed” is a strong indicator that the eggs you are buying do not come from pasture raised hens, as hens with access to pasture are free to forage for grubs and insects, invalidating the AVF label.
Organic Eggs
From the USDA:
“Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.”
Hens that are fed organic feed are exposed to less herbicides and pesticides. Buying organic eggs is better than non-organic eggs, but ultimately unless these eggs also come from pasture raised hens, organic eggs are produced in almost the same way as inhumane eggs. Inhumane conditions, poor nutrition, and lesser quality eggs can still be expected when you buy organic (unless they are also certified pasture raised).
Omega-3 Fortified Eggs
Omega-3 fortified eggs are produced from hens fed flaxseed. Flaxseed is high in ALA Omega-3’s. Humans are poor at converting ALA into DHA and EPA omega-3 fatty acids, but chickens are fairly good at converting ALA omega-3’s into the more bioavailable versions. Omega-3 fortified eggs are much higher in omega-3 fatty acids than regular conventional eggs, and are definitely a better choice.
Pasteurized Eggs
Eggs which are pasteurized, either as a liquid separated from the shell, or as a whole egg. Eggs which are pasteurized in their shells are pasteurized by being immersed in a water bath at specific temperatures for specific amounts of times, killing any foodborne pathogens. Unless you have a specific medical reason that requires pasteurization of your eggs, you’re better off buying regular unpasteurized eggs.
Brown Eggs
Brown eggs are very popular, with many perceiving brown eggs as healthier and having coming from more natural farms, but this is false. The color of the egg shell, be it brown, white, blue, or green, is dependent on the breed of the chicken and is in no way correlated to the nutritional content of the egg. Brown eggs are often marked up in price compared to identical white eggs.
Additional Questions about Eggs
So the yolks can vary in color based off of the nutrition and health of the chicken, does the egg shell color behave the same way?
No, the color of a egg shell is determined by the type of breed of the chicken, but a healthy chicken will produce an egg with a thicker shell.
What's the largest egg ever laid by a chicken?
9.1" round, nearly twice the circumference of a normal large chicken’s egg (5.3” round) and 5 times the volume (3150 in^3 vs 620 in^3)!
Egg Buying Recommendations
So what’s the healthiest, most humane carton of eggs that you can buy? If you can find hormone & antibiotic free, organic, omega-3 fortified, pasture raised eggs then you hit bullseye and achieved the impossible. And it is impossible unless you personally ensure those requirements are achieved on your own farm. I researched all the different egg manufacturers in the United States and couldn’t find a single manufacturer who achieved that benchmark. All that said, the next best thing, pasture raised organic eggs, is increasing available in stores.
So, the easiest way to ensure the eggs you buy are healthy and delicious is to find a local egg producer near you which raises their hens on pasture. Eat Wild is a great resource to use to help you find a local pasture raised egg producer.
It’s pretty easy to find local manufacturers, and I’ve gone to several for my eggs before. When it’s more convenient to my eggs instead at the grocery store, I buy mostly Vital Farms Pasture Raised Eggs. Pasture raised organic eggs cost more, but you pay for what you get. Overall pasture raised eggs are still a very economical source of calories, protein, and micronutrients.
If you have never had pasture raised eggs before, buy a carton next time you’re at the store, and compare them to inhumane eggs. Take note of the differences between the two. The pasture raised eggs should have thicker shells (indicative of more available calcium) and dark yellow-orange yolks (indicative of more beta-carotene). The pasture raised eggs should also taste significantly better, with a rich deep flavor highlighted by subtle nutty flavors.
References:
Mother Earth News - Free Range Egg Study. Data Table.
Simopoulos AP. An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients. 2016;8(3):128.
Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002;56(8):365-79.
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