Are Free Range Eggs Healthier?

Eggs are one of the most consumed animal based foods worldwide. Eggs are a great nutrient dense food, but buying free range eggs won’t increase the amount of nutrients you consume. Eggs contain 13 essential vitamins and minerals important for our health. They are also a great source of protein and contain all 9 essential amino acids. Some of the main nutrients found in eggs are (Levinson, 2017):

1. Chlorine: may prevent neural tube defects in fetal development

2. Vitamin D: helps in the absorption of calcium, immunity, etc.

3. Lutein and Zeaxanthin: phytochemicals that support  eye health 

4. Protein: eggs are a good source of high quality protein which can reduce hunger and help us feel satisfied. Each egg contains around 6 grams of protein.

5. Leucine: an essential amino acid important for muscle protein synthesis

The nutrients contained in eggs are a result of the health and diet of the hens producing the eggs. Buying free range eggs are becoming an increasingly popular trend. According to the USDA, free range eggs are defined as being “produced by hens that are able to roam vertically and horizontally in indoor houses, and have access to fresh food and water and continuous access to the outdoors during their laying cycle” (Questions and Answers, n.d.). People may believe that hens are happier when accessing the outdoors and happier hens make healthier eggs.

However, this is not the case according to recent studies. The environment that hens live in do not affect the nutrient value of their eggs. There were little nutrient differences but no significant changes among hens with or without free-range abilities. Even the strain of the hen and age do not drastically affect the nutrient content of their eggs (Rains, 2018). The shell color also has no impact on the nutrients contained within the egg. One way to get a more nutritious egg is to give the hens a fortified feed that can result in more nutrients in their eggs (Rains, 2018). However, the actual environment the hens live does not alter the nutrients of the eggs. 

So the nutritional value of an egg is the same no matter how the hen lived or their color. In regards to the recent evidence, eggs are a very nutritious food even without being titled “free-range.”

Haley Newton

References:

Heflin, E, L., Ramon, Anderson, E, K., Johnson, . . . K, S. (2018, February 16). Mineral content of eggs differs with hen strain, age, and rearing environment. Retrieved February 8, 2019, from https://academic.oup.com/ps/article/97/5/1605/4857175

Questions and Answers – USDA Shell Egg Grading Service. (n.d.). Retrieved February 8, 2019, from https://www.ams.usda.gov/publications/qa-shell-eggs

Rains, T. (2018, March 05). Are free-range eggs more nutritious? Retrieved February 8, 2019, from https://www.eggnutritioncenter.org/blog/are-free-range-eggs-more-nutritious/

Levinson, J. (2017, April 29). The Truth about Eggs. Retrieved February 8, 2019, from https://foodandnutrition.org/blogs/stone-soup/the-truth-about-eggs/