How To Shop For Eggs

Eggs are one of the healthiest foods in the world when purchased from a trusted source.

How do you shop for eggs? Do you fall for fancy words like “added omega 3!”, “cage free” and “all natural”? Or do you conduct your own research (like reading this article, good job!) to find out the truth?

The Truth Is 

When you buy commercial farmed eggs that are sold at your local supermarket you are contributing to animal cruelty. Sorry to break it to you. Terrible things such as force molting, beak burning, restricted air space; this horrendous list goes on and on. (see video below)

The right way, and the most nutritious way to purchase eggs is from a trusted source that ensures their hens pastured raised (keyword!), cage free AND fed an organic diet.


This word “cage free” gets thrown around so allow me to clarify…

A hen that is let outside into a barren lot for a few minutes a day but is fed a diet of corn, soy and cottonseed meal, plus synthetic additives, is NOT an organic free-range hen, and will not produce the same quality eggs as its foraging counterpart.

Likewise, a hen that is fed an organic diet, but never gets to go outside is also NOT a true free-range hen, although it may currently slide through as an “organic” one…

A MAJOR part of a hen being truly organic is having free range access to outdoor pasture. It’s not just about being fed organic grains. And this is a major point of contention within the egg industry.

Your best bet would be to buy your eggs from a local organic farm. If that isn’t an option for you, ‘Frenz’ and ‘Vital Farms’ are 2 trusted brands sold at Whole Foods.

Watch this video to learn more.

Organic Eggs are Healthier, More Nutritious Eggs


Why should you care about whether or not your eggs are truly organic AND free-range?

Because organic, pasture raised hens are healthier, live longer, and produce eggs with superior flavor and nutritional content than their factory-raised counterparts. Organic eggs also tend to be more expensive, so why shouldn’t you get everything you pay for? A hen that has been in a crowded pen simply will not produce as healthful an egg as a hen that has been pastured, even if she’s fed an all organic diet…

Quite simply, the healthier the hen, the healthier her eggs, and outdoor access is a major part of optimal health for food producing animals.

An egg-testing project performed by Mother Earth News in 2007 found there were significant differences in nutrition between factory-farmed and organically raised eggs.

Compared to official U.S. Department of Agriculture (USDA) nutrient data for commercial eggs, eggs from hens raised on pasture may contain:

  • 1/3 less cholesterol

  • 1/4 less saturated fat

  • 2/3 more vitamin A

  • 2 times more omega-3 fatty acids

  • 3 times more vitamin E

  • 7 times more beta carotene

These dramatically differing nutrient levels are most likely the result of the differences in diet between free-range pastured hens, vs. commercially farmed hens.

The fact that the USDA and other organizations (which are often funded or influenced by industry) refuse to acknowledge that there is a direct link between the diet of the bird and the nutritional value of their eggs, is a clear indicator that there are strong financial incentives at work – not nutritional science.

As for the worst eggs out there, omega-3 fortified eggs take top billing and should be avoided. Typically, the animals producing these eggs are fed poor-quality sources of omega-3 fats that are already oxidized. Also, omega-3 eggs do not last anywhere near as long as non-omega-3 eggs.


Sources: Paul Chek, and


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