The Type of Eggs You Buy Matters—Here's How to Know Which Is Healthiest, According to RDs

Here's what you need to know before buying eggs.

Years ago, purchasing eggs was a pretty straightforward endeavor with relatively few options to choose from. But those days are long gone. Now, the egg section at the grocery store is well-stocked with a variety of choices. With picks like pasture-raised, cage-free, free-range, white, brown, organic, Grade AA, and more, the sheer amount of options can make your head spin. What do these terms mean? Which egg variety is best for us?

We’ve interviewed an expert to define these terms so you make the best choice for both your budget and your health. Read on to learn about the healthiest egg type to buy.

Meet Our Expert

• Kristen Carli , MS, RD, registered dietitian and owner of Camelback Nutrition & Wellness
  

Are Eggs Healthy?

Eggs may be one of the most hotly-debated foods among healthcare professionals. Some warn that they contribute to heart disease, while others recommend them as part of a healthy, balanced diet. To get to the bottom of this, let’s first take a look at the nutrition profile of eggs, according to the U.S. Department of Agriculture (USDA) Database:

Egg, Whole, Cooked (1 large)

Macronutrients
Calories: 78 calories
Protein: 6 grams (g)
Total Carbohydrates: 0.5 g
Fat: 5 g
Saturated Fat: 1.6 g
Unsaturated Fat: 2.7 g
Cholesterol: 186 milligrams (mg), 62 percent of Daily Value (DV)*

Micronutrients
Riboflavin (Vitamin B2): 0.26 mg, 22% DV
Pantothenic Acid (Vitamin B5): 1.5 mg, 14% DV
Vitamin B12: 0.18 micrograms (mcg), 24% DV
Folate: 22 mcg, 5% DV
Vitamin D: 1.1 mcg, 6% DV
Vitamin A: 149 mcg, 17% DV
Iron: 0.6 mg, 8% DV
Zinc: 0.5 mg, 5% DV
Phosphorus: 86 mg, 12% DV
Selenium: 15 mcg, 27% DV
Choline: 147 mg, 30% DV

From this breakdown, we can see that eggs are rich in protein , phosphorus , selenium, choline, iron, vitamin A , and B vitamins, such as riboflavin, pantothenic acid, and folate . “Eggs are a complete protein source, meaning they contain all nine essential amino acids,” says Kristen Carli, MS, RD. This lends them to supporting stable energy levels, as well as the growth, repair, and maintenance of most tissues and organs throughout the body.

Related: How to Make Your Scrambled Eggs Better, According to Professional Chefs

“The B vitamins found in eggs are important for energy production and brain health . Additionally, vitamin D supports bone health and immunity, and selenium is a powerful antioxidant,” Carli explains. Eggs are also one of the few food sources rich in choline, an essential nutrient that supports cell, brain, and metabolic health. Meanwhile, iron , phosphorus, and vitamin A support blood, bone, eye, and immune health.

However, a single egg provides more than 60 percent of one’s daily value for dietary cholesterol, which is at the root of much of the controversy surrounding this breakfast staple. While healthcare providers previously thought dietary cholesterol to be correlated to heart disease risk, the jury is still out. Some research has found the nutrient to not be associated with increased cardiovascular disease risk, whereas others have concluded the opposite .

“ Research has shown that dietary cholesterol does not significantly raise blood cholesterol levels. Instead, high amounts of saturated fat have been shown to lead to a rise in blood cholesterol .” Carli adds. With prolonged elevated blood cholesterol levels comes a greater risk for atherosclerosis, or plaque build-up on veins and arteries—a classic symptom of many heart diseases.

With this conflicting body of evidence and the nearly two grams of saturated fat (around 10 percent DV for someone eating about 2,000 calories per day) found in a single egg, it’s best to enjoy these morning favorites in moderation. Eating eggs a few times per week allows you to reap the health benefits of eggs and savor their delicious flavor, while mitigating any potential risks associated with overconsuming the controversial fats they contain.

Types of Eggs

When it comes to different varieties of eggs, many of them sound somewhat similar, which can spark confusion for shoppers. Here are some of the most popular types of eggs, and what they actually mean.

Pasture-Raised

Pasture-raised eggs are laid by chickens that have access to outdoor pastures where they roam freely and have a rich, variable diet of grass, insects, and grains. “Pasture-raised eggs may have higher levels of omega-3 fatty acids and vitamins A and E due to the chickens' varied diet,” Carli explains. All three of these nutrients help to reduce inflammation throughout the body, supporting overall immune health. The increased land requirements and elevated nutrition of these eggs often mean that they tend to be the most expensive variety.

Cage-Free

While cage-free sounds great, it doesn’t necessarily mean that the chickens have large areas to explore, like pasture-raised hens. “These chickens are not confined to cages, but are typically housed in barns with some freedom to move around. They may not have outdoor access, depending on the farm,” Carli explains. Cage-free hens may have either a grain-based diet or one enriched with grasses and insects, depending on the producer. This means that they may or may not have boosted levels of omega-3 fatty acids and vitamins A and E. However, if they do offer this elevated nutrition, you can expect that to be well-advertised on the packaging. Cage-free eggs are likely going to be the most affordable option of the bunch, depending on the retailer, as they don’t have any specific land requirements.

Free-Range

Free-range chickens (and thus eggs) have some access to the outdoors, but not necessary pastureland. “The quality of their diet and living conditions can vary, but they generally live in less confined spaces than cage-free hens,” says Carli. Again, any boosted nutrition these eggs may contain will vary based on the chicken’s feeding regimen, which is up to the producer. Often free-range eggs are less expensive than pasture-raised, but pricier than cage-free.

Certified Organic

“Organic eggs come from hens raised on organic feed (free of synthetic pesticides and genetically modified organisms), with access to the outdoors,” says Carli. These eggs will meet USDA organic certification standards, and the hens will never be treated with antibiotics. However, organic certification doesn’t necessarily speak to the diet of the chickens, and thus, the resulting eggs. And as with many other types of food, organic certification usually means a price jump.

Related: 12 Delicious Ways to Use Up All Those Extra Eggs in Your Fridge

Brown Eggs vs. White Eggs

If you’re privy to farm-fresh eggs, then you know that eggs can come in a beautiful range of colors, from baby blues and light greens to pale pinks and deep reds. However, at the supermarket, you’re most likely to find either brown or white shells.

But interestingly, eggshell color has more to do with the chicken that laid it than anything else. “Brown eggs typically come from larger, brown-feathered chickens, while white eggs come from white-feathered chickens,” Carli explains, “Nutritionally, there is no significant difference between the two, although some people may perceive brown eggs as more natural or wholesome due to their appearance.”

What Do Egg Grades Mean?

Egg grades are the final piece of the puzzle to understanding all the different kinds of eggs available for purchase. The most common grades you’ll see at the market are AA, A, and sometimes B and these are based on USDA quality standards.

• Grade AA: As you might imagine, Grade AA eggs are the highest quality available. “These eggs have thick, firm whites and high, round yolks,” explains Carli.
• Grade A: While slightly lower quality than AA, Grade A eggs are still great options for everyday eating. “They have reasonably firm whites and yolks,” says Carli.
• Grade B: And as the lowest quality grade of egg, you’ll be hard-pressed to find Grade B eggs at most grocery stores nationwide. “These eggs have thinner whites and flatter yolks and are often used in baking or food production, rather than sold in stores,” Carli adds.
  

The Healthiest Egg to Buy

So, taking all this information into account, what is the healthiest egg type to buy?

In terms of nutrition and hen living conditions, pasture-raised is an obvious frontrunner. “In my opinion, pasture-raised eggs are the healthiest option due to their higher nutrient content, particularly omega-3 fatty acids, and the more natural diet and living conditions of the hens,” Carli concurs.

Related: How to Tell if Eggs Are Old or Safe to Eat After They Expire

And if you can find certified organic, Grade AA, pasture-raised eggs, that’s an even more premium product that is both high quality and free from traces of synthetic chemicals and antibiotics. That said, the other egg varieties mentioned here will be perfectly edible and delicious. They will also offer very similar nutrition, with the possibility of boosted omega-3 and vitamin A and E content, depending on the chicken’s diet.

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