Choosing the Right Eggs for Your Health: Expert Advice from Registered Dietitians

In the past, buying eggs was a simple task with limited options. However, times have changed. Today, grocery store egg aisles are filled with a wide array of choices, including pasture-raised, cage-free, free-range, white, brown, organic, Grade AA, and more. The overwhelming variety can be confusing. What do these labels mean? Which type of egg is the healthiest? We consulted a nutrition expert to break down these terms and help you make an informed decision that suits both your health and budget. Discover the healthiest egg options in this guide.

Are Eggs Good for You? 

Eggs are among the most controversial foods in the health community. While some experts link them to heart disease, others advocate for their inclusion in a nutritious, balanced diet. To clarify this debate, let’s examine the nutritional composition of eggs, as outlined by the U.S. Department of Agriculture (USDA) Database.

Egg, Whole, Cooked (1 large)

MacronutrientsCalories: 78 caloriesProtein: 6 grams (g)Total Carbohydrates: 0.5 gFat: 5 gSaturated Fat: 1.6 gUnsaturated Fat: 2.7 gCholesterol: 186 milligrams (mg), 62% of Daily Value (DV)*

MicronutrientsRiboflavin (Vitamin B2): 0.26 mg, 22% DVPantothenic Acid (Vitamin B5): 1.5 mg, 14% DVVitamin B12: 0.18 micrograms (mcg), 24% DVFolate: 22 mcg, 5% DVVitamin D: 1.1 mcg, 6% DVVitamin A: 149 mcg, 17% DVIron: 0.6 mg, 8% DVZinc: 0.5 mg, 5% DVPhosphorus: 86 mg, 12% DVSelenium: 15 mcg, 27% DVCholine: 147 mg, 30% DV

This nutritional profile highlights that eggs are packed with protein, phosphorus, selenium, choline, iron, vitamin A, and B vitamins like riboflavin, pantothenic acid, and folate. “Eggs provide a complete protein, containing all nine essential amino acids,” explains Kristen Carli, MS, RD. This makes them ideal for sustaining energy, as well as promoting the growth, repair, and maintenance of tissues and organs throughout the body.

“The B vitamins in eggs play a crucial role in energy metabolism and brain health. Vitamin D enhances bone strength and immune function, while selenium acts as a potent antioxidant,” says Carli. Eggs are also a rare dietary source of choline, a vital nutrient for cellular, brain, and metabolic function. Additionally, iron, phosphorus, and vitamin A contribute to blood, bone, eye, and immune health. However, a single egg contains over 60% of the daily recommended cholesterol intake, which fuels much of the debate around this breakfast favorite. While earlier beliefs linked dietary cholesterol to heart disease, recent studies present mixed findings. Some suggest no significant link to cardiovascular risk, while others indicate potential concerns. “Research indicates that dietary cholesterol has minimal impact on blood cholesterol levels. Instead, excessive saturated fat intake is more likely to cause a rise in blood cholesterol,” Carli notes. Elevated cholesterol levels over time can lead to atherosclerosis, or artery plaque buildup, a key factor in heart disease. Given the conflicting evidence and the nearly 2 grams of saturated fat (about 10% DV for a 2,000-calorie diet) in one egg, moderation is key. Enjoying eggs a few times a week allows you to benefit from their nutrients and flavor while minimizing potential risks.

Types of Eggs 

The variety of egg types available can be confusing, as many terms sound alike. Below, we clarify the differences between some of the most common egg categories.

Pasture-Raised

Pasture-raised eggs come from chickens that roam freely outdoors, feeding on a diverse diet of grass, insects, and grains. “These eggs often contain higher levels of omega-3 fatty acids and vitamins A and E, thanks to the chickens' varied diet,” Carli explains. These nutrients help reduce inflammation and support immune health. Due to the extensive land use and superior nutritional profile, pasture-raised eggs are typically the priciest option.

Cage-Free

Although cage-free sounds appealing, it doesn’t guarantee that chickens have expansive roaming areas like pasture-raised hens. “These chickens aren’t kept in cages but are usually housed in barns with limited mobility. Outdoor access isn’t always provided, depending on the farm,” Carli notes. Their diet may consist of grains or include grasses and insects, depending on the producer. This variability means their eggs may or may not have higher levels of omega-3 fatty acids and vitamins A and E. If they do, this is typically highlighted on the packaging. Cage-free eggs are often the most budget-friendly option, as they don’t require specific land conditions.

Free-Range

Free-range chickens, and their eggs, have some outdoor access, though not necessarily to pastureland. “Their diet and living conditions can differ, but they generally enjoy more space than cage-free hens,” Carli explains. The nutritional benefits of these eggs depend on the chickens’ diet, which varies by producer. Free-range eggs are usually more affordable than pasture-raised but costlier than cage-free options.

Certified Organic

“Organic eggs are produced by hens fed organic feed, free from synthetic pesticides and GMOs, and given outdoor access,” Carli explains. These eggs comply with USDA organic standards, and the hens are never administered antibiotics. However, organic certification doesn’t guarantee specific dietary benefits for the chickens or their eggs. As with many organic products, this certification often results in a higher price.

Brown Eggs vs. White Eggs

Farm-fresh eggs can come in a variety of colors, including blues, greens, pinks, and reds. However, supermarkets typically stock brown or white eggs. The shell color is determined by the breed of the chicken. “Brown eggs are usually laid by larger, brown-feathered chickens, while white eggs come from white-feathered chickens,” Carli notes. “Nutritionally, there’s no difference between the two, though some consumers associate brown eggs with being more natural or wholesome due to their color.”

What Do Egg Grades Mean?

Egg grades are essential for understanding the quality of eggs available. The most common grades, AA, A, and sometimes B, are determined by USDA quality standards.

• Grade AA: Grade AA eggs represent the highest quality. “These eggs feature thick, firm whites and well-rounded yolks,” Carli explains.
• Grade A: Though slightly lower in quality than AA, Grade A eggs are still excellent for everyday use. “Their whites and yolks are reasonably firm,” Carli notes.
• Grade B: As the lowest grade, Grade B eggs are rarely found in grocery stores. “These eggs have thinner whites and flatter yolks, making them more suitable for baking or food production rather than retail sale,” Carli adds.

The Healthiest Egg to Buy

Considering all the factors, which type of egg is the healthiest choice?

From a nutritional and ethical standpoint, pasture-raised eggs stand out. “I believe pasture-raised eggs are the healthiest option because of their richer nutrient profile, especially omega-3 fatty acids, and the hens’ natural diet and living conditions,” Carli agrees.

If you can find certified organic, Grade AA, pasture-raised eggs, you’re getting a premium product free from synthetic chemicals and antibiotics. However, other egg varieties are still nutritious and delicious, with potential benefits like higher omega-3s and vitamins A and E, depending on the hens’ diet.