Do you ever find yourself in the dairy section of the grocery store, wondering which carton of eggs you should buy? Caged, cage-free, free-range, pasture-raised eggs…the options seem endless! In this article, we’ll take a deep dive into this question of whether or not pasture-raised eggs offer any health benefits. Let’s get into some answers!
3.2Immune Boost
Are Pasture-Raised Eggs Healthier Than Regular Eggs?
In short, research from Penn State University and others seems to suggest that pasture-raised eggs exhibit higher levels of folate, higher vitamin concentration of A and E and higher healthy Omega 3 fatty acids than conventional eggs.
Research on Health Benefits of Pasture-Raised Eggs
Penn State University: Research Discovered More Vitamins and Healthy Fats In Pasture-Raised Egg Nutrition vs Conventional
Penn State University is well known for their high standards in research across many topics related to health. Read below for some well documented results from their studies with pasture-raised ages versus conventionally raised eggs.
What is the nutritional value of pasture-raised eggs? Researchers at Penn State University experimented, comparing the eggs of 75 pasture-raised sister hens with those of 50 caged hens. The 75 sister hens were rotated through different pastures (alfalfa, mixed cool-season grasses, and red and white clover) while supplementing their food with commercial chicken mash, while 50 caged hens were only fed commercial chicken mash.
After six weeks, it was found that when compared with caged eggs, the pasture-raised eggs had:
Twice as many long-chain omega-3 fats
Double the vitamin E
Double the total amount of omega-3 fatty acids
38% higher vitamin A
“Less than half the ratio of omega-6 to omega-3 fatty acids”
After six weeks, it was found that when compared with caged eggs, the pasture-raised eggs had:
Twice as many long-chain omega-3 fats
Double the vitamin E
Double the total amount of omega-3 fatty acids
38% higher vitamin A
“Less than half the ratio of omega-6 to omega-3 fatty acids”
Michigan State University: Identified Significantly Healthier Omega – 6: Omega – 3 Ratios in Pasture-Raised Eggs
Michigan State University is known for their rigorous, peer-reviewed scientific studies and have earned national respect for their research.
According to a study published by MDPI, pasture-raised eggs had “three times as much omega-3 fatty acid content, and a 5-10 times lower omega-6:omega-3 ratio” as eggs raised in conventional systems. We will explain later in the blog why this is important.
Polyface Farms: Found Increased Folate in Pasture-Raised Eggs
Polyface Farms is a prominent thought leader within sustainable agriculture, actively promoting and practicing pastured poultry and livestock farming. Joel Salatin, farmer from Polyface Farms and editor of The Stockman Grass Farmer, has observed the nutritional value of his pasture-raised eggs compared with conventional eggs. While Salatin and Polyface Farms is not a traditional research institution, they have extensive hands-on experience in pastured animal products and their voice is valuable to this conversation.
In one particular study, Salatin experimented with twelve other pasture poultry companies. Folate (synthetically known as folic acid) was measured in pasture-raised eggs and conventional eggs raised by USDA standards. Their study only found about 48 micrograms of folate in conventional store eggs compared with around 1,038 micrograms in each pasture-raised egg. Let’s put it another way: this experiment showed that pastured eggs have over 21 times the amount of folate as conventional eggs.
According to Salatin, when hens are allowed to supplement their diet by scavenging for bugs and other elements, their yolk becomes darker and fuller of nutritional value. On the flip side, if hens are caged or kept from foraging in the sunlight, they don’t develop greater nutritional density.
The Union of Concerned Scientists: Determined that Pasture-Raised Eggs are Healthier for the Environment:
We already established that some influential voices claim that pasture-raised eggs are healthier than regular eggs. However, we mainly focused on human health. What about the environment? How do pastured eggs help create better health for our environment?
The Union of Concerned Scientists states that pastured production (such as pastured hen systems) has clearer air surrounding the area than concentrated animal feeding operations (CAFOs). Additionally, soil erosion, nitrogen runoff, and pesticide residue are prevented, as pastured production limits the amount of grain required.
Because pasture-raised eggs come from pastured systems, they directly improve the health of our environment compared to conventional egg production.
The Union of Concerned Scientists states that pastured production (such as pastured hen systems) has clearer air surrounding the area than concentrated animal feeding operations (CAFOs). Additionally, soil erosion, nitrogen runoff, and pesticide residue are prevented, as pastured production limits the amount of grain required.
Because pasture-raised eggs come from pastured systems, they directly improve the health of our environment compared to conventional egg production.
Nutrition Impacts of Pasture-Raised Eggs
Now that we’ve reviewed the results from these various studies, let’s consider what impact these have on our actual lives. How do we make purchasing decisions at the grocery store? Does it really make a difference whether we ingest pasture-raised eggs or regular ones? Read on to learn about what we can conclude from the research.
Brain, Heart and Body Support
Pasture-raised eggs contain double the amount of omega-3 fatty acids and long-chain omega-3s when compared with regular eggs. These important fats help lower inflammation, support heart and brain health, are linked to good eye health and improve mental health. Most Americans do not get all of their needed omega-3s by diet alone. While supplements and more fish in the diet can help boost the intake, adding pasture-raised eggs to your diet is a commonly simple way to increase omega-3s.
Immune Boost
Adults need about 15 mg of Vitamin E each day. One conventionally-raised egg gives you 0.5 mg of this daily need, while one pasture-raised egg gives you 1mg of Vitamin E. Acting as an antioxidant, Vitamin E is important for immune system support and improving skin, eye and brain health.
Reduce Inflammation
A high ratio of omega-6:omega-3 can lead to chronic inflammation, risk of heart disease, brain impairment and inducing the body work harder to seek balance. Pasture-raised eggs contain 5-10 times lower omega-6:omega-3 ratio, which is crucial for lowering inflammation, supporting the heart and brain, and keeping a healthier balance at the cellular level.
Influence on Pregnant Women’s Health
Pasture-Raised Eggs Cause Better Health Through Increased Folate
Salatin’s experiments revealed up to 21 times the amount of folate found in pasture-raised eggs versus conventional. This sounds significant, but why does the amount of folate matter?
According to Mayo Clinic, there are myriad ways that folate is essential for the overall health of humans, including:
Support for pregnant women’s health, both in preparation before and during pregnancy.
Helping prevent neural tube defects in developing babies during pregnancy.
Contributing to healthy cell function and growth.
Helping prevent neural tube defects in developing babies during pregnancy.
Contributing to healthy cell function and growth.
It is recommended that adults intake about 400 micrograms of folate (or folic acid) per day; pregnant women or women trying to become pregnant should intake up to 1,000 micrograms of folate (or folic acid) daily.
How does this relate to the health benefits of pasture-raised eggs compared to regular eggs? If Salatin’s research is correct, then a pasture-raised egg has around 1,038 micrograms of folate per egg, and could be an excellent egg choice for expecting mothers. This could take the place of folic acid supplements, which can have side effects in some cases.
Here’s another way to think about the health standards of pastured eggs versus regular eggs. Remember how much folate is in a conventional egg, according to Joel Salatin? Around 48 micrograms. If you rely on eggs alone to meet your daily folate needs of 400 micrograms, you would have to eat about 8 conventional eggs per day. (Bon appétit, what a nice treat. Or not?)
How does this relate to the health benefits of pasture-raised eggs compared to regular eggs? If Salatin’s research is correct, then a pasture-raised egg has around 1,038 micrograms of folate per egg, and could be an excellent egg choice for expecting mothers. This could take the place of folic acid supplements, which can have side effects in some cases.
Here’s another way to think about the health standards of pastured eggs versus regular eggs. Remember how much folate is in a conventional egg, according to Joel Salatin? Around 48 micrograms. If you rely on eggs alone to meet your daily folate needs of 400 micrograms, you would have to eat about 8 conventional eggs per day. (Bon appétit, what a nice treat. Or not?)
Pasture-Raised Eggs Show More Vitamin A, Aiding Reproduction and a Baby’s Growth in Utero
Eggs are part of the top 10 best natural food sources of Vitamin A. Pasture-raised eggs have been measured to contain even 38% more Vitamin A than regular eggs. If you’re pregnant or wanting to become pregnant, keep pasture-raised eggs in mind for an extra boost in this important vitamin. Vitamin A supports reproductive health and fetal development, and assists the healthy growth of a baby’s organs, cells and bones.
Better Public Health
Sometimes we think about the health benefits that pasture-raised eggs have on us, as individuals. But the Union of Concerned Scientists reminds us that “pasture operations” (think pasture-raised hens and eggs), which stay away from “antibiotics and arsenic-based compounds,” are having tremendous public health benefits: eliminating the risk of humans developing immunity to antibiotics in the drugs prescribed for health reasons.
In short, as more poultry farms shift toward pasture-based production and away from antibiotic-intensive systems, we not only support healthier farming practices but also ensure that the eggs produced are safer and better for human health.
In short, as more poultry farms shift toward pasture-based production and away from antibiotic-intensive systems, we not only support healthier farming practices but also ensure that the eggs produced are safer and better for human health.
FAQ’s About Pasture-Raised Eggs
Here are some commonly asked questions related to pastured egg nutrition.
Pasture-Raised Eggs: Are They Safe To Eat Raw?
No, pasture-raised eggs are not 100% safe to eat raw. Eating raw pasture-raised eggs comes with a risk of being exposed to salmonella.
Are Pasture-Raised Eggs Organic?
Not necessarily. Like cage-free and free-range eggs, pasture-raised eggs may or may not be organic. For pasture-raised eggs to be organic, they must come from hens that are not fed synthetic fertilizers or GMOs and allowed to roam freely outside with 108 square feet per hen. For example, eggs from Vital Farms are simply pasture-raised, but not organic. On the other hand, eggs sourced from Dutch Country Organics are both organic and pasture-raised.
Are Pasture-Raised Eggs Better Than Cage Free?
Yes, according to Joel Salatin, pasture-raised eggs have “a profound” nutritional benefit compared to others. While cage-free hens are given space indoors to roam, they still miss the outdoor “salad bar” of bugs and other critters.
Are Pasture-Raised Eggs More Nutritious?
Let’s summarize the information in this article. As we’ve mentioned before, yes, research from Penn State University has shown that pasture-raised eggs are more nutritious, providing humans with more fat-soluble vitamins and greater omega-3 fatty acid concentrations. Similarly, a study performed by Michigan State University showed that pasture-raised eggs have a significantly improved omega-6:omega-3 fatty acid ratio.
Complementing these university findings, Joel Salatin’s on-farm research highlights the nutritional benefits of pasture-raised eggs, showing remarkably higher folate levels than those in conventional eggs.
Altogether, these studies make a clear case that pasture-raised eggs provide meaningful nutritional benefits over regular eggs.
Complementing these university findings, Joel Salatin’s on-farm research highlights the nutritional benefits of pasture-raised eggs, showing remarkably higher folate levels than those in conventional eggs.
Altogether, these studies make a clear case that pasture-raised eggs provide meaningful nutritional benefits over regular eggs.
Citations in this Article:
Cleveland Clinic. https://health.clevelandclinic.org/can-you-eat-raw-eggs.
Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-folate/art-20364625.
National Library of Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC9658713/.
Penn State University. https://www.psu.edu/news/agricultural-sciences/story/research-shows-eggs-pastured-chickens-may-be-more-nutritious?.
The Stockman Grassfarmer. https://stockmangrassfarmer.com/.
Union of Concerned Scientists. https://www.ucs.org/sites/default/files/2019-09/greener-eggs-and-ham.pdf.
WMRA Public Radio. https://www.wmra.org/wmra-announcements/2021-11-05/polyface-farming-in-the-valley.